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HOW TO REDUCE 

AND 

HOW TO GAIN 



THE SADLER CLASSICS 



THE MOTHER AND HER CHILD. Things 
that all mothers, fathers, and everyone who has 
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A. C. McCLURG & CO. 
CHICAGO 



HOW TO REDUCE 

AND 

f HOW TO GAIN 



BY 

WILLIAM S. SADLER, M.D. 

PROFESSOR OF THERAPEUTICS, THE POST-GRADUATE MEDICAL SCHOOL OF 

CHICAGO; DIRECTOR OF THE CHICAGO THERAPEUTIC INSTITUTE; 

FELLOW OF THE AMERICAN MEDICAL ASSOCIATION; MEMBER 

OF THE CHICAGO MEDICAL SOCIETY, THE ILLINOIS 

STATE MEDICAL SOCIETY, THE AMERICAN 

PUBLIC HEALTH ASSOCIATION. ETC. 

AND 

LENA KELLOGG SADLER, M.D. 

ASSOCIATE DIRECTOR OF THE CHICAGO THERAPEUTIC INSTITUTE; FELLOW 

OF THE AMERICAN MEDICAL ASSOCIATION; MEMBER OF THE CHICAGO 

MEDICAL SOCIETY, THE MEDICAL WOMEN'S CLUB OF 

CHICAGO, THE ILLINOIS STATE MEDICAL SOCIETY. ETC. 



ILLUSTRATED 




CHICAGO 
A. C. McCLURG & CO 

1920 






Copyright 
A. C. McCLURG & CO. 

1920 



Published November, 1920 



Copyrighted in Great Britain 



DEC -3 1920 



M. A. DONOHUI ft COMPANY. PRINTERS AND BINDIM. CHICAGO 



©CI.A604417 



I 



DEDICATED 

TO 

Our patients — those sufferers from obesity or emaciation — who have, 
by their perseverance in following out these instruc- 
tions, achieved the results herein recorded 



PREFACE 



DURING the last twelve or fifteen years we have 
had an exceptional opportunity to try out all of 
the numerous theories and methods which have been 
advocated as beneficial in the treatment of obesity, 
emaciation, and other disorders of human nutrition. 
During this period we have been privileged to treat 
several thousand patients — both in the home and in 
connection with an institutional regime — and have 
thus gradually accumulated an experience in the man- 
agement of both obesity and emaciation which we 
believe should now be put on record for the benefit 
of that large army of men and women who suffer 
from one or the other of these disorders of metabo- 
lism or from those errors in nutrition which directly 
or indirectly result in increasing or decreasing the 
bodily weight above or below those points com- 
patible with the enjoyment of good health and normal 
activities. 

While it is designed that this treatise shall be in 
every sense popular and in every way adapted to the 
easy comprehension of the average layman, never- 
theless, it should be recognized that the methods 

vii 



viii PREFACE 

herein advocated are based on well-known scientific 
principles, and that this little manual is also designed 
to serve as a practical guide to both physicians and 
nurses, in that it is hoped it will prove to be a help 
to them in their efforts to formulate and successfully 
carry out the various methods of dietetics and other 
treatments in the management of these common dis- 
orders of metabolism. 

This book is divided into two parts: Part i deals 
with the causes and cure of obesity, while Part n is 
occupied with the discussion and management of 
emaciation. In recent years much has been written 
and said about various methods of reducing the body 
weight, while but few suggestions have been offered 
to help those who suffer from under-weight, in their 
efforts to gain flesh. It is the purpose of this little 
work to give equal attention to these two extremes 
of disordered nutrition, and the patient who is under- 
weight will find the discussion in Part n — how 
best to put on flesh — to be equally full and complete 
as compared with the discussion in Part i, which deals 
wholly with the methods employed in the reduction of 
body weight. 

The methods herein advocated are those which the 
authors have formulated as the result of practical ex- 
perience and they represent the procedures which are 
daily employed in the management of these cases. The 
methods described for the treatment of obesity may 



PREFACE ix 

be divided into two parts — first, those which are in 
every way adapted to home use — those methods 
which patients of average intelligence can carry out 
in their own homes, under suitable medical super- 
vision and with occasional suggestions from the phy- 
sician ; and, in addition to these " home methods,'* the 
Institutional regime — those methods which require 
the assistance of the medical gymnast and which neces- 
sitate the employment of special medical apparatus 
which would be found only in special institutions or 
institutes devoted to this work and which are properly 
equipped to carry out the more elaborate and scien- 
tific treatment of obesity. 

In a work of this kind, dealing so largely with diet 
and which so thoroughly covers the proper diet for 
both increased and decreased metabolism, we have 
thought it best to enhance its value as a reference work 
by supplying in the appendix a large and rather com- 
plete set of diet lists, dealing with numerous diseases 
and disorders other than obesity and emaciation. 

Every effort has been made, both in the preparation 
of the text and in the employment of illustrations, to 
make this work practical — first to the physician who 
desires to give his patient a little reference work which 
can serve as a guide in carrying out his instructions 
— to provide the patient with full data and instruc- 
tions — including diet lists — and, second, at the same 
time to provide the layman with a practical and pop- 



x PREFACE 

ular treatise on the correction of these common errors 
of nutrition which would be free from all faddish 
advice or other harmful teachings. 

The instructions concerning the treatment of ema- 
ciation — those patients suffering from under-weight 
— is based upon our experience in dealing with pa- 
tients both in the home and those under supervision 
in medical institutions. On the whole, these instruc- 
tions for putting on flesh can be carried out by the 
average patient in the average home with but a little 
help and guidance from the physician; in fact, in re- 
cent years, we have been able to reduce these methods 
of " putting on flesh" to such a system that — in the 
majority of cases — it is now being carried out suc- 
cessfully in the home, either with or without the help 
of a trained nurse. 

Numerous chapters of this work have recenty ap- 
peared serially in the Ladies' Home Journal, and our 
thanks are due the publishers for permission to include 
the same in this volume. 

The large number of persons who need the treatment 
herein described and the lively interest on the part of 
the general public in these methods has led us to be- 
lieve that the time is ripe for a popular presentation 
of the subject based on sound scientific principles, and 
if our efforts to help those who are " fat" to reduce, 
and those who are "thin" to increase their weight, 
shall meet with even but a slight degree of success, we 



PREFACE xi 

shall feel amply repaid for the efforts put forth ir the 
preparation of this volume. 

William S. Sadler. 
Lena Kellogg Sadler. 
32 N. State Street, Chicago, 
October 1, 1920. 



CONTENTS 



PART I — HOW TO REDUCE 

CHAPTER PAGE 

I How Much You Should Weigh i 

II How We Get Fat 7 

III From Table to Tissues 22 

IV Food Values, or What Is a Calorie ? 29 

V Important Food Facts 39 

VI The Daily Food Requirement 48 

VII The Philosophy of Reducing 54 

VIII The Preliminary Examination 69 

IX General Reducing Rules 75 

X Foods for Fat Folks 81 

XI Reducing Menus 90 

XII Exercise in Relation to Reducing 112 

XIII Indoor and Outdoor Exercises 118 

XIV Institutional Exercises 129 

XV Home Exercises 138 

XVI Baths and Bathing 147 

XVII Auto-intoxication in Relation to Obes- 
ity 164 

XVIII Making the Best of It 177 

PART II — HOW TO GAIN 

XIX Why Folks Are Thin 183 

XX The Fattening Regime 192 

XXI The Fattening Dietary 201 

XXII The Special Fattening Diet 208 

Appendix A — Food Tables 213 

Appendix B — Diet Lists 231 

Index 255 

xiii 



LIST OF PLATES 



FIGURE PAGE 

1 Highly nourishing nicknacks 30 v' 

2 Table showing graphic comparison of the caloric 

value of certain common foods 38 

3 Contents of certain staple foods 44^ 

4 Fat transformations in the body 45 *s 

5 Special list of ideal reducing foods 88 -' 

6 Forbidden foods : Why 89 / 

7 Self-resistive exercises 120 y 

8a Manual Swedish movements 130 

8b Manual Swedish movements 131 

9 A group of special exercises 132 

10 Typical scenes in massage treatment 133 

11 Views in the women's gymnasium T34 «"" 

12 A group of popular reducing treatments 135 u 

13 The alternating leg-stretching movement 140 

14 The bicycle movement 141 

15 The leg-thrust exercise 142 u- 

16 Deep breathing exercise 142 

17 Body-extension exercise 142 

18 The liver squeezer 143 

19 Arm and shoulder circumduction 144 ^ 

20 Hip shaking 144 • 

21 Trunk circumduction 144 

22 Double chin and leg exercises 145 . 

23 The electric light bath 156 k*" 

24 The Bismuth Meal 157 ~~" 

25 Right and wrong dress 178 * ' 

XV 



Part I 
How to Reduce 



1J0MI to lUftitr* 



nnb 



l§m to (lain 

PART I 
HOW TO REDUCE 



CHAPTER I 
HOW MUCH YOU SHOULD WEIGH 

WHEN we come to study the question of human 
nutrition, one of the first things which must 
be considered is the subject of average, normal, body 
weight for both men and women. 

AVERAGE BODY WEIGHT 

In preparing the tables of average weights for this 
work, we have carefully consulted the data collected 
by gymnasia, the life-insurance companies, and many 
other agencies engaged in research along these lines; 
and, as explained in the footnote accompanying the 
tables of average weight, the figures given for any 
age and height include ordinary, light street clothing 



2 HOW TO REDUCE AND HOW TO GAIN 

— but not overcoats or other outer wraps. The al- 
lowance for clothing, in these tables, may be reckoned 
at about seven pounds. So the actual net weight (un- 
dressed) should be computed at about seven pounds 
less than the figures given in the accompanying tables. 

The reader will note that separate tables of weight 
are given for men and women ; also that the subject of 
body weight is classified according to both height and 
age. Separate weights are given for both men and 
women, covering five-year periods from fifteen to fifty 
years of age — it being considered that one's weight is 
practically stationary after fifty. 

The table of weights for men is based on heights 
running from five feet to six feet five inches; while 
the women's runs from four feet ten inches, up to six 
feet three inches. 

THE AVERAGE MAN 

The following table is suggested as indicating the 
average weight and measurements of the ideal Amer- 
ican man of middle age : 

Standing height 68.5 inches 

Weight (net) 144 pounds 

Sitting height 36.2 inches 

(52.8 per cent of height) 
Length of arms 68.5 inches 

(Same as standing height) 

Circumference of head 22j0 inches 

(32.1 per cent of height) 



HOW MUCH YOU SHOULD WEIGH 3 

Circumference of chest 34.2 inches 

(50 per cent of height) 
Circumference of waist 31.7 inches 

(46.4 per cent of height) 
Height of sternum 6.5 inches 

(9.5 per cent of height — not including cartilage) 
Height of abdomen 15.0 inches 

(21.9 per cent of height — from base of cartilage to 
pubes) 
Sternum to umbilicus 8.2 inches 

(12 per cent of height) 
Umbilicus to pubes 6.8 inches 

(10 per cent of height) 
Bi-iliac diameter 11.3 inches 

(16.6 per cent of Height) 

THE AVERAGE WOMAN 

The measurements of the average American woman 
of middle age are given in the following table : 

Standing height 66.5 inches 

Weight (net) 133 pounds 

Sitting height 35.1 inches 

(52.8 per cent of height) 
Length of arms 66.5 inches 

(Same as standing height) 
Circumference of head 21.5 inches 

(32.3 per cent of height) 
Circumference of chest 33.2 inches 

(50 per cent of height) 
Circumference of waist 31.6 inches 

(47.6 per cent of height) 
Height of sternum 6.3 inches 

(9.5 per cent of height — not including cartilage) 
Height of abdomen 15.8 inches 

(23.7 per cent of height — from base of cartilage to 
pubes) 
Sternum to umbilicus 9.0 inches 

(13.6 per cent of height) 



4 HOW TO REDUCE AND HOW TO GAIN 

Umbilicus to pubes 7.1 inches 

(10.7 per cent of height) 
Bi-iliac diameter 10.6 inches 

(16 per cent of height) 

WEIGHT AND MEASUREMENT STANDARDS 

The measurements shown in the foregoing tables 
are standardized by taking the averages of many 
thousands of such measurements of men and women 
as made by the United States Army, colleges, gym- 
nasiums, etc. 

The patient's weight may be arbitrarily standard- 
ized, in keeping with the following rule : Two pounds 
in weight is allowed for every inch in height, and 
five pounds additional for every inch above 67 inches. 
Thus, to estimate the normal weight of a patient 5 ft. 
10 in. in height, proceed as follows: 5 ft. 10 in. 
equals 70 in. 70x2 lbs. equals 140 lbs. 3 inches 
above 67 (5 lbs. for each in.) equals 15 lbs. 140 lbs. 
plus 15 lbs. equals 155 lbs. — the normal average 
weight for a person 5 ft. 10 in. tall. Women average 
about 5 per cent less than men in applying this 
standard. 






HOW MUCH YOU SHOULD WEIGH 



TABLE SHOWING AVERAGE, NORMAL WEIGHT, 
ACCORDING TO HEIGHT AND AGE* 

MEN 



HEIGHT 


AGES 


Ft. 


Ins. 


15 
to 
19 


20 

to 

24 


25 

to 

29 


30 

to 
34 


35 
to 
39 


40 
to 
44 


45 
to 
49 


50 
and 
over 


5 


o 1 


| 113 


119 


124 | 127 | 129 | 132 | I34 | 135 


5 


i I 


1 II5 


121 


126 | 129 | 13I | 134 | I36 | 137 


5 


2 1 


| n8 


124 


128 | 131 | 133 | 136 | 138 | 139 


5 


3 | 


1 121 


127 


131 | I34 | I36 | 139 | 141 | 142 


5 


4 | 


| 124 


131 


134 | 137 | 140 | 142 | 144 | 145 


5 


5 | 


| 128 


135 


I38 | 141 | I44 | I46 | I48 | I49 


5 


6 | 


| 132 


139 


142 | I45 | I48 | 150 | 152 | 153 


5 


7 | 


! 136 


142 


146 | 149 | 152 | 154 | 156 | 157 


5 


8 | 


1 140 


I46 


150 | 154 | 157 | 159 | l6l | 162 


5 


9 1 


| 144 


150 


154 1 158 1 l62 1 164 | l66 | 167 


5 


10 1 


| 148 


154 


158 | 163 | 167 | 169 | 171 | 172 


5 


ii 1 


| 153 


158 


163 168 | 172 | 175 | 177 | I78 


6 


o | 


| 158 


163 


| 169 | 174 | I78 | l8l | 183 | 184 


6 


i 


| 163 


168 


| 175 | l80 | 184 | 187 | 190 | 191 


6 


2 


| 168 


173 


| l8l | l86 | 191 | 194 | 197 | I98 


6 


3 I 


| 173 


178 


| 187 | 192 | I97 | 201 | 204 1 205 


6 


4 I 


| 178 


183 


1 I92 1 I98 1 203 | 208 1 211 I 212 


6 


5 1 


| 183 


188 


| 197 | 203 | 209 | 214 | 217 | 2l8 



1 The weights shown in 
but not overcoats or other 



this table include average, 

wraps. 



light street clothes, 



HOW TO REDUCE AND HOW TO GAIN 



TABLE SHOWING AVERAGE, NORMAL WEIGHT, 
ACCORDING TO HEIGHT AND AGE* 

WOMEN 



HEIGHT 






AGES 








Ft. 


Ins. 


15 
to 
19 


20 
to 

24 


25 

to 

29 


30 
to 
34 


35 
to 
39 


40 
to 

44 


45 
to 
49 


50 

and 
over 


4 


1 I0 1 


| 105 


1 no 


t 114 


1 "? 


| 119 


| 123 


127 


| 128 


4 


1 JI 1 


| 108 


1 113 


1 117 


1 120 


1 122 


126 


130 


| I3i 


5 


o | 


| no 


1 II5 


1 119 


1 122 


1 124 


128 


132 


| 133 


5 


i 1 


1 112 


1 118 


1 122 


| 124 


| 126 


| 131 


133 


| 135 


5 


2 1 


| 114 


1 119 


| 123 


| 126 


| 128 


133 


136 


| 138 


5 


3 | 


| 117 


122 


| 126 


129 


| 131 


135 | 


139 


| 141 


5 


4 | 


1 120 


126 


129 


132 


135 


138 | 


141 


| 144 


5 


5 | 


| 123 


130 


| 133 


136 


| 139 


142 


145 


| 148 


5 


6 | 


| 127 


133 


| 136 


139 


143 


146 | 


15* 


| 153 


5 


7 | 


1 131 


| 138 


| 140 


! 143 


147 


150 | 


154 


| 158 


5 


8 | 


1 135 


141 


| 145 


149 


152 


155 


158 


| 163 


5 


9 1 


1 139 


145 


! 149 


153 


157 


160 | 


162 


| 167 


5 


10 | 


! 143 


149 


153 


156 


159 


161 | 


165 


| 171 


5 


ii 


148 


152 


157 


162 


164 


167 | 


169 


| 174 


6 


| 


153 


156 


159 


164 


166 


170 | 


172 


| 177 


6 


I 1 


158 


162 


165 


169 


172 


177 | 


179 


| 183 


6 


2 | 


163 1 


167 


171 


176 


180 ! 


185 | 


188 


192 


6 I 


3 I 


168 


173 


177 


183 | 


188 | 


196 | 


200 


205 



1 The weiebts shown in this tahle include average, light street clothes, 
but not overcoats or other wraps. 



CHAPTER II 
HOW WE GET FAT 

HAVE you ever watched a fellow-traveler who 
was overburdened with fat? Have you noted 
how laboriously he descends or ascends stairs, or with 
what discomfort he squeezes through spaces amply 
large enough for the ordinary individual ? Have you 
ever observed the amusing spectacle of the ungraceful, 
obese woman trying her utmost to act and appear 
graceful? Have you ever helped to care for a bed- 
ridden patient who was excessively fat? 

Most of us have been either too fat or have friends 
who are, and we know what a burden and inconven 
ience excess flesh comes to be. We know how it 
prevents most forms of travel and many kinds of en- 
joyable physical exertion. None of us can contemplate 
with joy the fate of being confined for a lifetime 
within four walls and being thus deprived of those 
pleasant activities which make life a pleasure to the 
average individual. 

In order to stay the progress of " fat-getting " in- 
telligently, you will have to recognize and classify 
your particular brand of corpulency; for there are 

7 



8 HOW TO REDUCE AND HOW TO GAIN 

about a dozen separate and distinct causes of obesity; 
and in order to get at the direct factors of your 
obesity, study the next few pages and discover the 
cause or causes which directly and indirectly con- 
tribute to your over-weight. 

i. SEDENTARY LIVING 

The people who "sit" a great deal, such as semi- 
idle housewives, lawyers, doctors, ministers, business 
men and women, office assistants, and teachers, if they 
are free from worry and "nerves" and enjoy good 
general health, are inclined to put on flesh — espe- 
cially as they grow older. The sedentary life with 
its tendency to overeat and underwork (physically) 
lies as the very bottom of much obesity. If the appe- 
tite is good, the starches, sugars, and fats are eaten 
in excess and pause in the process of complete com- 
bustion to store themselves away in the abdomen and 
about the hips and other parts of the body as so much 
excess fat. 

*. DEFICIENT EXERCISE 

It is unmistakably true that the majority of indi- 
viduals approaching thirty-five and forty — the "get- 
ting- fat" age — do not do enough physical work each 
day to be worthy of the name "exercise." It is not 
necessary to be a college athlete in order to enjoy good 
health and keep one's flesh down ; but there is a daily 



HOW WE GET FAT 9 

minimum of exercise which is necessary to good health 
and which also helps to curb the tendency to obesity, 
which is present in so many " hearty eaters." 

Did you know that in order to keep the body strong 
and healthy, the required amount of daily physical 
exercise is equivalent to a six-mile walk? Of course, 
this takes into cognizance the household duties, walks 
to and from the office, stair-climbing, etc. These ac- 
tivities all form a part of the six-mile walk. Many 
persons approaching forty do not walk two miles a 
day — much less six miles. You seldom see a day 
laborer who is fat. (Let us also whisper in your ear 
that comparatively few of these day laborers suffer 
from the numerous other physical troubles sedentary 
people are bothered with, either.) The average day 
laborer does an amount of work equivalent to lifting 
nine hundred tons one foot high each day; expressed 
differently, he walks thirty-eight miles each day, or 
climbs nineteen miles up the side of a mountain five 
thousand feet high. 

And so we find that our obese friends around forty 
and fifty not only habitually overeat, but they do not 
exercise enough to burn up the normal food supply 
of the average individual, and so they gradually put 
on flesh and grow "loggy" as a result of this lack 
of exercise. The whole question of exercise is closely 
related to the food supply. The more you eat, the 
more you must work to keep the weight down. 



io HOW TO REDUCE AND HOW TO GAIN 

3. OVEREATING 

Very few people will admit that they habitually 
overeat, and many times it is never discovered until 
an excess of flesh is put on or until the individual is 
regarded as too great a risk for life insurance; for it 
is a well-known fact that persons whose abdomen 
measures more than the chest are regarded as poor 
risks by the insurance companies. 

The body — the house in which you actually live — 
is literally stored from cellar to garret with food which 
you fail to burn up. The lungs, the heart, the kid- 
neys, and intestines are enveloped in an overcoat of 
fat. When this padding of fat becomes excessive, the 
body is handicapped in its every function and action 
— even the mind becomes sympathetically sluggish. 
An attempt to read, to sit, or even to converse is often 
accompanied with drowsiness and heaviness and a de- 
sire to go to sleep. 

If there is one article of common food more than 
another that is directly the cause of obesity, it is the 
overeating of white bread. Who has not seen one 
person (at a single meal) devour from four to six 
slices of bread — many times covered over with butter 
and coated with jam? Bread is eaten with the soup, 
the entree, the vegetables, and the salad, and it is eaten 
between courses as well. The American people are 
great bread eaters — they eat too much bread. 

It was discovered in one family, whose children 



HOW WE GET FAT II 

were excessively fat, that each child was eating from 
twelve to eighteen slices of bread and butter with 
honey, jelly, or jam, daily. This bread alone, to say 
nothing of the vegetables, meats, salads, desserts, 
milk, etc., was almost sufficient to cause the gain in 
weight. 

She Ate Like a Bird 

A woman weighing two hundred and twenty-five 
pounds desired to reduce. An inquiry as to what she 
ate brought this reply : " I don't think I am excessively 
fat because of overeating, for I eat just like a bird; 
why, really, Doctor, I don't believe I eat enough to 
keep a fly alive." 

With paper and pencil we accurately tabulated what 
was eaten for breakfast, luncheon, and dinner, and 
to the astonishment of both patient and doctor, we 
beheld this: 

1. For breakfast she had : 

i poached egg 

1 slice toast with butter 

2 small pancakes, butter, and syrup 

Y-2 grapefruit, with 4 teaspoonfuls sugar 
8 large prunes, with 4 tablespoonfuls cream 
1 cup coffee, with 3 cubes of sugar and cream 

2. For lunch she had : 

1 slice toast with creamed chicken 

1 lettuce and cucumber salad, whipped cream dressing 

8 halves of pecans 

4 ripe olives 

1 glass iced tea 



12 HOW TO REDUCE AND HOW TO GAIN 

3. For dinner she had: 

2 baked potatoes with 4 tablespoonfuls white sauce 
1 breast of chicken 

1 serving fish 

2 slices bread, 2 squares butter 
1 water-cress salad 

1 piece lemon-cream pie 

And yet she said that she "ate like a bird." This 
woman is typical of thousands of others. 

Now the nourishing value of milady's rations, ex- 
pressed in food units, totals about thirty hundred 
calories, fully enough to supply nourishment, heat, 
and energy to a ditch digger or to any other man or 
woman engaged in hard physical labor. The maxi- 
mum number of food units desired in the reducing 
regime of this woman was about one thousand cal- 
ories daily. 

One can see at a glance that each day this woman 
was taking an excess of food — fuel — that she was 
eating more than she could "burn up" and that this 
unconsumed food was destined to be " stored up " in 
the body and thus directly add to the sum total of 
the body's weight. And the tragedy of it all is that 
most unwittingly the excess flesh is slowly but surely 
added day by day; and in the whirl of modern every- 
day activities, its presence is hardly noted, until a new 
suit or gown is needed, and then we are appalled when 
told by the modiste or tailor : " Your waist line has 
increased three inches." 



HOW WE GET FAT 13 

There would seem, however, to be another, but very 
limited, group of cases, in which, owing to some in- 
herent lack of vital power in the cells of the body, 
fat is able to accumulate even in the absence of any 
very excessive intake of food. This may explain some 
of the cases in which persons become fat even though 
they are very moderate eaters. There is reason to 
believe, however, that this is a very rare event and 
that in the majority of cases in which it is alleged to 
occur the individual is really the victim of self-de- 
ception. 

4. EATING BETWEEN MEALS 

A patient recently complained of almost a complete 
loss of appetite. The food at the table was only 
daintily nibbled at and in great anxiety the husband, 
brother, and growing son appealed to us for medical 
aid. 

She was in a fair amount of flesh, and so we 
quizzed her closely regarding the employment of her 
time during the day. She prepared all the meals 
herself and enjoyed the work very much — being 
particularly interested in the preparation of "new 
dishes." We suggested that for every morsel or drink 
(except water) taken between the three regular meals, 
an equal portion be put in a two-quart glass jar and 
brought to the office. She agreed honestly to carry 
out the plan. The following day the two-quart glass 



i 4 HOW TO REDUCE AND HOW TO GAIN 

jar was two-thirds full of " tastes," "bits," and "test- 
ing portions." At least one good big meal was con- 
tained in the jar. 

Little children are allowed to "piece" between 
meals ; and true to habit, it is often continued through- 
out life. For one to refuse a social half-hour in the 
ice-cream parlor or to decline sandwiches, cake, and 
bon bons during the "round" of calls or at "pink 
teas" is almost unheard of — so universal is the habit 
of " between meal " eating. And the pity of it all is 
that the food consumed on such occasions is usually 
exceedingly high in nourishing value and often quite 
entirely responsible for the gradual increase in weight. 

S . THE SWEET TOOTH 

Be it far from us to decry the moderate consump- 
tion of sugar; for on account of the ease and rapidity 
of its absorption, it is perhaps more truly adapted as 
a muscle food than any other single food substance. 
Who has not read how the English gave sugar to 
their blooded horses in order to sustain them in the 
heavy trials to which they were subjected, or of how 
the explorers in the Arctic zones and the Swiss Alpine 
guides employ sugar or sweet chocolate to sustain 
them on their arduous expeditions? It is common 
knowledge how our own soldiers were sustained by 
sweet chocolate, when on forced marches during the 
recent World War. 



HOW WE GET FAT 15 

By means of a specially devised machine, the ergo- 
graph. Mosso was able to demonstrate that sugar 
has a notable effect in lessening muscle fatigue. On 
long military marches ten lumps of sugar consumed 
daily enable the marcher to suffer less from fatigue, 
hunger, or thirst than his fellows who have not been 
allowed it. No end of illustrations might be cited 
regarding sugar as a specially valuable food for those 
who desire to perform a special muscular task, or for 
those who are compelled to undergo exertion while 
in a state of more or less exhaustion. 

It is the "between meal" eating of concentrated 
sweets, such as the consumption of one-fourth to one 
pound of chocolates, bon bons, etc., that we deplore. 
Were sugar eaten in the dilution strength of our first 
food — mother's milk — were hard candies held in 
the mouth for slow dissolution after a meal or be- 
tween the dinner courses — this consumption of sugar 
at 10 per cent could not possibly harm any healthy 
person — unless it be those already inclined to ex- 
cessive fat. The young woman with a sweet tooth 
eats a half pound of chocolates, just because she likes 
them, between meals, during the evening theater or 
concert, and this excessive consumption of concen- 
trated sugar, in many individuals, fails to be com- 
pletely burned up and is subtly stored up as fat deposits 
about the hips, the arms, chest, and waist. 

Of course, as we shall see in Part 11 of this book, 



16 HOW TO REDUCE AND HOW TO GAIN 

we meet up with those persons who instantly burn up 
every stick of fuel delivered at their door, or else they 
fail to assimilate it at all. None of the practices noted 
in this chapter will serve to fatten these constitution- 
ally " lean " individuals. 

6. TOO MANY MAIDS 

While many households are giving up the routine 
housekeeping and are moving into hotels or into apart- 
ments with "maid and janitor service," a multitude 
of others are still worrying their wits over maids, and 
the pity of it is that it is in many of these very house- 
holds that it would mean physical health and spell 
mental freedom for certain members of the family 
if they had fewer maids or none at all; we repeat, it 
is in these very homes where the mother or daughter 
would benefit physically, psychologically, and, yes, 
even spiritually, if they had some regular daily duty 
to perform — that we find not only the cook, the 
laundress, the janitor, and the chauffeur, but the up- 
stairs-maid, the nursemaid, and the parlor-maid as 
well. 

A certain man who has amassed a fortune in the 
last ten years was asked one day how it felt to be a 
millionaire. "I don't feel much different than I did 
when I was worth five hundred dollars, except that I 
miss my wife's cooking," was his reply. Now unless 
that particular wife is substituting some wholesome 



HOW WE GET FAT 17 

social welfare effort, uplifting neighborhood work, 
church work, or club work — anything but bridge and 
whist gambling games, she had far better continue to 
superintend the cooking. 

Mothers and girls, and boys, too, for that matter, 
are really deteriorating mentally and physically as well 
as getting fat for the want of real manual duties to 
perform. 

One mother's ideas of home duties were expressed 
at a fashionable gathering not long since. She was 
referring to her two beautiful children, as she re- 
marked : " Children are a task ; there is the good- 
morning kiss and the good-night kiss, and while it is 
a pleasant task, still it is a task." Do you wonder 
that this lady of fashion, society, and ease was obese? 
Only the presence of some systemic disorder could 
prevent the accumulation of fat in the case of such 
physically indolent individuals. 

7. REPEATED PREGNANCIES 

One of the most frequent causes of the putting on 
of flesh in the case of women is child-bearing, par- 
ticularly if the pregnancies follow each other too 
closely. Overeating — eating for two — is an offense 
too often practiced during the expectant state. Phy- 
sicians should carefully regulate the diet in order that 
first, the child does not become excessively large, and, 
second, that the mother does not add to her normal 



18 HO W TO REDUCE AND HOW TO GAIN 

weight a superabundance of flesh; neither condition 
is necessary nor to be desired. 

During the lactation the overeating of starches, 
sugars, and fats, instead of producing more milk, 
usually causes the mother to become more fat. One 
mother put it thus : u During the cix weeks I ate and 
drank between meals to make more food for baby, 
he lost sixteen ounces and I gained twenty pounds." 

Mothers should be properly supported with care- 
fully fitted corsets which should be put on when baby 
is about six weeks old, while during the previous 
weeks, a properly fitted abdominal binder should have 
been worn — one that not only would have supported 
the abdominal organs, but would have controlled the 
" spreading of the tissues " as well. In this way much 
help can be given those young mothers who are in- 
clined to " put on flesh." 

Thousands of young women weighing one hundred 
and twenty pounds at the time of marriage, weigh 
one hundred and forty to one hundred and sixty 
pounds by the time baby is two or three months old. 
Much of this can be avoided if the diet is regulated 
and proper exercise taken during the periods of ex- 
pectancy and lactation. 

8. INTERNAL SECRETIONS 

The house we live in — the body — contains many 
important " internal glands ; " i. e. the thyroid, located 



HOW WE GET FAT 19 

in the anterior neck region; the pituitary gland, a 
small, pea-shaped body at the base of the brain; and 
the adrenals, covering the tops of each kidney like a 
hood; and the sex glands. Some of these so-called 
"internal glands" secrete important fluids — so im- 
portant that growth, metabolism, blood-pressure, and 
many other vital bodily phenomena are wonderfully 
influenced by them ; for instance, the cretin, or dwarf, 
comes into the world w r ith little or no thyroid-gland 
secretion, and under proper medical supervision with 
a daily dosage of sheep's thyroid, can be made to at- 
tain to about the full-sized growth of the average 
adult. 

These internal secretions stimulate each other in an 
almost intelligent-like manner; take the thyroid, for 
example; it supplies a secretion to the blood which 
enables the latter, while circulating through the an- 
terior pituitary body, so to excite it that a secretion 
is thrown out which, when carried to the adrenals, 
stimulates them to pour forth still another secretion, 
which immediately influences the general nutrition. 
The rate and degree of the oxidation, or burning up, 
of food in the human body is directly regulated by the 
working of these so-called "internal secretions." 

Now, if for any cause the functional activity of 
any of these important glands becomes inadequate or 
excessive, general metabolism is influenced accord- 
ingly; so that the delicate nervous balance which in 



20 HOW TO REDUCE AND HOW TO GAIN 

perfection means the bloom of health, when it is out 
of balance and out of working harmony, spells de- 
ranged and impaired nutritional activities, ranging 
all the way from distressing nervous headaches and 
backaches, to leanness on the one hand and obesity on 
the other. 

9. OLD AGE 

Both men and women tend to put on flesh as they 
grow old. This tendency is quite universal and is 
not only due to a slowing down of activities and less- 
ened nervous expenditure, but also results from a 
lessened thyroid secretion and therefore a lessened 
rate of burning up foodstuffs in the body. In those 
cases where the thyroid secretion keeps up and where 
the nervous activity is more or less maintained, we 
do not see this general tendency to take on flesh with 
advancing age. 

The bodily changes — wear and tear — as well as 
cell metabolism are all slowed down with passing 
years; so that less food is required to repair and re- 
new the human machine, and less food is therefore 
needed to maintain the normal body weight. Under 
these circumstances, if the food allowance of former 
years is regularly eaten, it is bound to result in an in- 
crease in weight, provided that the organism is healthy 
and the powers of digestion and assimilation are in 
nowise crippled. 



HOW WE GET FAT 21 

io. HEREDITY 

Obesity does run in families — there is no doubt 
about that — but while heredity contributes to its pos- 
sibilities, nevertheless, environment, represented in 
this instance by what you eat and how you eat, is, after 
all, the determining factor. 

There are no hereditary laws arbitrarily determin- 
ing that a man or woman shall weigh around two hun- 
dred, for instance, as long as that individual curtails 
the desire for fattening foods and controls the appetite 
while partaking of even those foods found within the 
scope of the "reducing regime." 

So forget that there are fat folks to be found in 
your family tree for generations and generations ; re- 
solve that environment shall overbalance heredity and 
that temperance in what you eat and what you drink 
shall determine the vexed question of bodily weight 
in your generation. The character you build in your 
life of temperance and self-denial will tower far above 
any physical pleasure or temporary satisfaction which 
is to be found in the gluttony so often seen at the 
banquet table. Perhaps, one of the chief ways in 
which heredity indirectly plays its role in obesity is 
the transmission of a weak will — one that cannot 
say " no " in the presence of good things to eat. 



CHAPTER III 
FROM TABLE TO TISSUES 

THE world is full of people who go through life 
seeking a "sign" or a " miracle," quite uncon- 
scious of the fact, that daily, hourly, and momentarily, 
there is wrought in their very bodies physiological 
mysteries that have puzzled scientists and physicists 
for ages. 

THE MYSTERY OF DIGESTION 

Throughout the centuries the human-like acts of the 
living cells of the body in their selective work of 
choosing important food materials from the blood, 
and their mysterious ability to build them up into 
highly specialized structures, such as muscle, sinew, 
skin, or hair, has never been fully comprehended. 

Many are the changes that take place in the pota- 
toes, bread, and meat before they are thus "miracu- 
lously" transformed into the bodily tissues. The 
chewing, the swallowing, the thorough mixing with 
the digestive juices, the churning, and the constant 
motion of the food in the stomach, its exit into the in- 
testines, where the work of mixing, dissolving, and 
digesting is continued, are all parts of the wonderful 

22 



FROM TABLE TO TISSUES 23 

process of reducing the food we eat to the digested ele- 
ments we find in the intestines. The intestines are lined 
with a very interesting mucous membrane which is lit- 
erally filled with minute suction pumps which suck up 
all the good and useful parts of the food, which, in 
turn, are gathered together by the lymphatics and car- 
ried to the blood. 

Now the blood, laden with oxygen from its passage 
through the lungs, becomes the carrier of this new 
building material to every organ, every tissue, and 
every cell in the body, where each single cell, or group 
of cells, takes unto itself such portions as it may re- 
quire for purposes of heat and energy and for the re- 
pair of its cell substances. 

BODILY METABOLISM 

It requires actual oxidation to liberate the heat and 
energy which was stored up during the life-growth of 
the plants which produced the grains, sugar, etc., and 
it is just here that we see the important role of the 
oxygen we take in, in the very air that we breathe; 
for inside of each tiny cell, oxygen actually enters 
into the combustion by which the heat and energy of 
the assimilated foodstuffs are liberated. The ashes 
of the food which we thus burn up and which cannot 
be used as heat, energy, repair, or growth, are dis- 
charged from the body in a number of ways, viz., 
through the skin as perspiration, both sensible and 



24 HO W TO RED UCE AND HOW TO GAIN 

insensible; through the kidneys as urine; through the 
bowels as waste ; and through the lungs in the C0 2 of 
the exhaled air. 

The ashes of meats, cheese, white of egg, etc. — the 
proteins — are far more complex than those of the 
starches, fats, and sugars. Having undergone spe- 
cialized changes in the liver, the protein ashes are 
finally eliminated by the kidneys in the form of urea, 
uric acid, etc. 

The phenomenon of the breaking up and tearing 
down of the complex food molecules — the table foods 
— into the simple elements; combined with the sub- 
sequent building up of these substances into the living 
cells of the body is truly a work of creation, and is 
likened unto the miracle of bringing the dead to life. 
The human body is a veritable maelstrom of chemical 
changes. Chemical combustions and oxidations are 
taking place continuously at the expense of the very 
food we eat, whose stored-up energy is thus trans- 
formed into the active forms of heat and motion, as 
daily observed in the bodily temperature and muscular 
activities. At the same time, water, carbon dioxide, 
urea, and a few other nitrogenous substances are being 
continuously formed as the normal waste products of 
these changes, and are continuously or intermittently 
excreted. 

If just enough is eaten to maintain this requirement 
of the body, we are said to be in a state approaching 



FROM TABLE TO TISSUES 25 

metabolic equilibrium ; if the intake exceeds the outgo, 
the body adds to its capital and labor as well; while 
if the outgo exceeds the intake, the accumulated cap- 
ital is drawn upon ; all of which results in clogging the 
machinery on the one hand or draining the reserve on 
the other. In the one case we are called upon to cope 
with obesity; in the other to combat emaciation. 

WHAT IS IN FOOD 

There is probably nothing in our experience to which 
we give as little thought as we do to what we eat. We 
usually eat because we are hungry or because the food 
looks good or tastes good, regardless of what it is or 
what we actually need. Fortunately, Nature took 
this into consideration while portioning out her food- 
stuffs, so she wraps some foods in large bundles and 
makes them easy to get at, such as melons, the citrous 
fruits, most vegetables, etc., while certain other foods 
— a little of which is just enough — such as the nuts 
and cereals, she binds up into exceedingly small bun- 
dles — and many of them are hard to get at. 

It is interesting to note that the foods done up into 
big bundles and those which are easy to get at are 
usually the very foods which are the best for us; 
while everybody in this age of the twentieth century 
knows that too much meat and too many nuts eaten 
at one time are unwholesome, and we find them both 
difficult or unpleasant to obtain. 



26 HO W TO RED UCE AND HOW TO GAIN 

A bird's-eye view of foodstuffs in general classifies 
them as proteins, starches, sugars, fats, cellulose, and 
salts — not taking into account the presence of more or 
less water. v 

FOOD ELEMENTS 

By far the most abundant and most universally dis- 
tributed of the food elements are the starches. Such 
foods as potatoes, rice, and other cereals, are largely 
starch. Cellulose is found in all the fruits and vege- 
tables. We are all familiar with the fiber-cellulose of 
parsnips, cabbage, greens of all sorts, celery, and 
carrots. Sugar, together with cellulose, richly abounds 
in all fruits, sugar cane and many vegetables, such as 
beets, parsnips, etc. The fruit acids are akin to the 
sugars in their origin and general chemistry. 

Protein is a highly complex food element, of both 
animal and vegetable origin, and contains nitrogen in 
addition to the carbon, oxygen, and hydrogen of the 
other foods. Most proteins also contain small amounts 
of phosphorus and sulphur. 

The fiber of meat commonly known as lean meat — 
fibrinogen; the dried bean, pea, or lentil — legumin; 
the curd of milk — caseinogen; the gluten of wheat 
and other cereals ; most nuts ; and the white of the egg 
— albumin — are all proteins. This food element is 
utilized chiefly for bodily repair and forms a necessary 
part of our daily food, in proportion to our starch re- 



FROM TABLE TO TISSUES 27 

quirement, of about one part to ten of starches, sugars, 
and fats. 

Fats are also of both vegetable and animal origin. 
They occur in meat, fish, butter, etc. They are abun- 
dant in olives, corn, peanuts, and cotton seed, and it is 
from these sources — olives and cotton seed — that 
we obtain much of our edible oil. In the cereals, no- 
tably oatmeal, and in various nuts, fats are found in 
small quantities. 

The salts or mineral matter are found in varying 
amounts in all of the cereals, vegetables, fruits, and 
nuts, and constitute an important element for bone 
building in addition to serving other purposes in the 
chemistry of the blood-stream. 

Another exceedingly important thing to remember 
about foods is the live element — the "vitamins" — 
which represent those little-known principles of most 
foods, which are more or less destroyed by cooking 
and which are essential to the prevention of such dis- 
eases as scurvy, rickets, etc., not to mention their re- 
lation to numerous other chronic disorders. We must 
not forget that there is something else in food besides 
just calories. 

Vitamins abound in nearly all uncooked foodstuffs ; 
so it follows without the necessity of stating it here, 
that everybody from two months old and up should 
eat or drink something every day (preferably at every 
meal) that is uncooked. Summer and winter alike, 



28 HOW TO REDUCE AND HOW TO GAIN 

we should eat green stuffs, fresh fruit, or if the ex- 
tremity demands it, dried fruits, uncooked, will an- 
swer the purpose. There are several different kinds 
of "vitamins," but oranges and tomatoes come nearer 
containing all of the known varieties than any other 
commonly used foods. 

Cellulose gives bulk to the fruits and vegetables and 
is an important item in the treatment of obesity, in 
that it affords the patient an opportunity to "fill up" 
without taking too much nourishment. Little or no 
cellulose is digested or assimilated, and therefore the 
individual who is over-weight is able to partake of a 
considerable quantity of those foods rich in cellulose 
without exceeding the daily "calorie allowance" of 
foodstuff's. 

THE FOOD TABLES 

For purposes of ready reference, complete food 
tables, showing the constituent elements and other 
useful data, are presented in the appendix, and will 
afford the reader full information regarding every 
phase of nutritive and caloric values. 



CHAPTER IV 
FOOD VALUES, OR WHAT IS A CALORIE? 

HOW many calories did you eat today? When 
it comes to answering that question, we are all 
quite like the " much-educated " little mother in a 
southern city who, after listening to my lecture one 
afternoon, gently tossed her poorly nourished, ema- 
ciated little baby into my arms and, throwing her own 
arms up above her head, cried out: "O Doctor, I've 
been through high school, through the university — I 
know Greek and I know Latin — but I don't know 
a blessed thing about feeding that starved babe of 
mine ! W^hy didn't they teach me, during those years 
of study and training, some of the practical things of 
life?" And so it is — most of us know much more 
about some dead language than we do of the caloric 
value of the breakfast we ate this morning. 

SUNLIGHT AND ENERGY 

Sunlight was stored up in the ancient plants be- 
fore they lay for centuries under water and subse- 
quently turned into coal. Now, when we burn this 
coal, this stored-up sunlight is again liberated and 
furnishes the artificial heat of almost the entire world. 

29 



30 HOW TO REDUCE AND HOW TO GAIN 

And so the energy which is today being stored up in 
the kernel of the grains, the juice of the fruits, and 
the fiber of the vegetables, is immediately utilized to 
supply the human body with both heat and energy 
when we use these various substances as our daily 
food. We burn food in the body just as the fireman 
burns coal in his furnace, and for the same purpose; 
viz., to develop heat and energy. 

In the case of animal foods, we utilize sunlight 
which was first stored up in the plant world and then 
eaten by the animal ; during which process the animal 
uses up a part of the energy in living his life, and the 
residue, which is stored in the animal's body, is avail- 
able for food purposes. And this explains why animal 
foods must always be more expensive than vegetable 
foods ; and also why they are not so highly nutritious 
as the grains, for instance, on which the animal was 
fed and fattened. 

WHAT IS A CALORIE? 

As a twelve-inch rule is a unit of distance and a 
pound the unit of weight, so a calorie is a unit of 
food value. 

By means of a specially devised mechanism known 
as a "calorimeter" a definite weight — say one ounce 
— of every known foodstuff has been completely 
burned and the amount of heat given off carefully 
measured. This complete oxidation is called its 




CHOCOLATE CREAMS 



Fig. 1. Highly Nourishing Nicknacks 



FOOD VALUES 31 

"heat of combustion," and is taken as a measure of 
its stored-up energy or caloric value. It should be re- 
membered that the " calories " of some foods are more 
digestible or available than those of other edibles ; and 
represent therefore, different practical food values. 

This heat unit is called a "calorie" and represents 
the amount of heat required to raise one pound of 
water about four degrees Fahrenheit (one kilogram, 
one degree centigrade). In making these observa- 
tions an ounce of lean meat was found to contain 28.4 
calories; an ounce of dried Lima beans, 102.4; an 
ounce of raw potatoes, 37; an ounce of wheat (raw), 
105.6. 

It is difficult for mos[ of us to think about foods 
in ounces of raw " foodstuffs," as we are so accus- 
tomed to think of foodstuffs as they appear upon the 
table, cooked, seasoned, and ready to eat. Accord- 
ingly, in order to give the reader a practical idea of 
the caloric value of foods, we herewith give a table 
showing the caloric value of various cooked, sea- 
soned, and ready-to-serve foods — also indicating 
(roughly) the amount of each food which will pro- 
vide about 100 calories of heat and energy. In this 
table the name of the food is given and that portion or 
portions named which will — roughly estimated — 
supply about 100 calories. The comparative caloric 
value of certain common foods is also shown in Figs. 
1 and 2. 



32 HO W TO REDUCE AND HOW TO GAIN 

Calorie Table of Cooked Foods 

(wo calorie portions — approximately) 

i. CEREALS 

Bread: brown, graham, white, or 

whole wheat One ordinary thick slice 

Bread, corn Small square 

Corn flakes One cereal dish (level full) 

Cornmeal mush One large serving 

Crackers : Graham, white, or 

oatmeal Two large square crackers 

Crackers : Ordinary soda 

various kinds Eight round crackers 

Farina One serving 

Graham gems or puffs Three gems or puffs 

Hominy, cooked Large sewing 

Macaroni, cooked Ordinary serving 

Oatmeal mush One and one-half servings 

Rice, boiled Ordinary cereal dish 

Rice, puffed Two servings 

Rolls, Vienna One large roll 

Shredded wheat One biscuit 

Zwieback One thick slice 

2. FRUITS 

Apple juice One large glass 

Apple sauce Ordinary serving 

Apples Two small, or one very large 

Apricots, cooked Large serving 

Bananas One large 

Blackberries, fresh Two servings 

Blackberry juice One large glass 

Blackberry sauce One serving 

Blueberry juice Two small glasses 

Blueberry sauce One large serving 

Cantaloupe Half, or ordinary serving 

Cherries, fresh Two servings 



FOOD VALUES 



33 



2. FRUITS (continued) 

Cherry sauce One serving 

Cranberry sauce One serving 

Dates Four large 

Figs Two small, or one extra large 

Fruit jelly One ordinary serving 

Grape juice One small glass 

Grapefruit (with sugar) One-half 

Grapes, fresh One average bunch 

Lemonade Two small glasses 

Olive oil One tablespoonf ul 

Olives, ripe Seven average olives 

Orange juice One large glass 

Oranges One very large 

Peach sauce Ordinary serving 

Peaches, fresh Three ordinary 

Pear sauce Ordinary serving 

Pears, fresh One large 

Pineapple sauce Two servings 

Plum sauce One ordinary serving 

Plums, fresh Three large (California) 

Prune marmalade Four tablespoonf uls 

Prune sauce Six large prunes 

Prunes, dried Three large 

Raisins, stewed One-half ordinary serving 

Raspberries, fresh Two servings 

Raspberry juice One large glass 

Raspberry sauce One ordinary serving 

Strawberries (with sugar) One serving 

Strawberries, raw Two servings 

Strawberry sauce One serving 

Tomatoes, breaded Two servings 

Tomatoes, canned Four servings 

Tomatoes, ,raw Four average 

Watermelon One ordinary piece 

3. NUTS 

Almonds About eight 

Brazil nuts Three, ordinary size 



34 HOW TO REDUCE AND HOW TO GAIN 

3. NUTS (continued) 

Chestnuts About twelve 

Cocoanut, prepared Ordinary serving 

Filberts Ten nuts 

Hickory nuts (large) About ten 

Pecans About eight 

Pine nuts About eighty 

Walnuts, English About six 

4. VEGETABLES 

Asparagus, cooked, creamed One serving 

Beans, baked A small side dish 

Beans, Lima, green One large serving 

Beans, string Five servings 

Beets Three servings 

Cabbage, boiled Four servings 

Cabbage slaw (cream) Three servings 

Carrots, creamed Two servings 

Cauliflower, boiled Four servings 

Celery, raw About twelve average stalks 

Corn, sweet, stewed One ordinary serving 

Cucumber, raw, sliced Five servings 

Eggplant, fried Three servings 

Greens, dandelion Two large servings 

Lettuce, salad Five or six servings 

Onions, cooked Two large servings 

Parsnips Two servings 

Peas, green, creamed One serving 

Peas, green, plain Two servings 

Potatoes, baked or boiled One good size 

Potatoes, mashed, creamed Small serving 

Potatoes, steamed One ordinary serving 

Potatoes, sweet One medium potato 

Pumpkin, cooked Two large servings 

Spinach, cooked Two ordinary servings 

Squash, cooked Two ordinary servings 

Succotash, canned One large serving 

Turnips Three ordinary servings 

Vegetable oysters, stewed Four servings 



FOOD VALUES 35 

5. FLESH FOODS 

Beef, boiled (average lean) Large serving 

Beef, boiled (average fat) Small serving 

Beef, loin (fat) Small serving 

Beef, loin (lean) Ordinary serving 

Beef, porterhouse steak Very small steak 

Beef, ribs, boiled Small serving 

Beef, sirloin steak Very small steak 

Chicken (broilers) Large serving 

Chicken, canned Two thin slices 

Goose (young) Half serving 

Halibut steak Ordinary serving 

Lamb chops, broiled One small chop 

Lamb, leg, roast. Ordinary serving 

Mutton, leg, boiled Large serving 

Oysters, raw One dozen 

Pork, bacon, smoked. Small serving 

Pork chops, cooked Small chop 

Pork, ham, boiled (fat) Small serving 

Pork, ham, roasted (lean) Very small serving 

Rabbit, cooked Small serving 

Salmon Small serving 

Trout (brook) Two small servings 

Turkey Two small servings 

Veal, leg, boiled Large serving 

Whitefish, broiled Large serving 

6. ANIMAL PRODUCTS 

Butter, creamery One ordinary square 

Buttermilk One and one-half glasses 

Cheese, American One and one-half cubic inch 

Cheese, cottage Four cubic inches 

Cream One-fourth ordinary glass 

Eggs, boiled One extra large egg 

Eggs, large, whites Two whites 

Eggs, large, yolks Two yolks 

Milk, skimmed One and one-half glasses 

Milk, whole • One small glass 



36 HOW TO REDUCE AND HOW TO GAIN 

7. LEGUMES 

Beans, baked Small side dish 

Beans, Lima, canned Large side dish 

Lentils, baked One serving 

Peas, dried, cooked One large serving 

Peanut butter A little more than butter 

Peanuts Thirteen double 

8. MISCELLANEOUS AND COOKED FOODS 

Cake, chocolate layer Half ordinary piece 

Cake, gingerbread Half ordinary square 

Cake, sponge Small piece 

Cereal coffee, sugar and cream.. One cup 

Cocoa, sugar and cream One cup 

Custard, milk Ordinary cup 

Custard, tapioca Two-thirds serving 

Doughnuts Half a doughnut 

Honey Four teaspoonfuls 

Malted milk Two-thirds glass 

Maple syrup Four teaspoonfuls 

Pie, apple One-third ordinary piece 

Pie, cream One-fourth ordinary piece 

Pie, custard One-third ordinary piece 

Pie, lemon One-third ordinary piece 

Pie, pumpkin One-third ordinary piece 

(An ordinary piece of pie is reckoned as one-fourth of a pie) 

Pudding, apple tapioca Small serving 

Pudding, " Brown Betty " Half serving 

Pudding, cornmeal Half ordinary serving 

Pudding, cream rice Very small serving 

Salad, beet Two small servings 

Salad, mixed fruit Two or three servings 

Salad, potato One large rerving 

Soup, bean Very large plate 

Soup, cream of celery Two plates • 

Soup, cream of potato Ordinary plate 

Soup, creamed corn Ordinary plate 

Soup, vegetable Two plates 



FOOD VALUES 37 



8. MISCELLANEOUS AND COOKED FOODS (continued) 

Sugar, granulated Three teaspoonfuls 

Sugar, maple Four teaspoonfuls 

Tapioca, cooked „ Ordinary serving 

Toast, blueberry Ordinary serving 

Toast, cream Two-thirds serving 

Toast, fruit Ordinary serving 

Toast, gravy Two-thirds ordinary serving 

Toast, " Snowflake " Two-thirds serving 

Toast, tomato Ordinary serving 



Oz. Cal. 




Butter 227.8 




Goose 137- 




Dates 101.5 

Bacon 






(lean) ... 98.3 




Beef fat.... 963 




Figs 924 

White bread 764 
Graham 








bread 76.4 




Corn bread. 71.7 
Sweet po- 






tatoes 58.2 




Eggs 48.3 




Rice 32.1 


«__ 


Mashed po- 




tatoes .... 318 


____ 


Bananas . . . 28.8 


MMM 


Beef (lean). 28.4 


m ^ mmm 


Macaroni . . 25.9 


^^ mm . 


Milk 20.6 


^^ 


Raw apples. 18.4 


__ 


Oatmeal 




mush 18.0 


^_ 


Oranges ... 149 


M 


Oysters 14.1 


_ 


Grapefruit.. 13.2 


mm 


Cantaloupes. 11.6 


_ 


Lemonade .. 1 1.4 


aa 


Radishes ... 8.7 


oa 


Turnips 6.1 


• 


Raw celery. 5.7 


m 


Vegetable 




broth 2.9 


. 


Beef tea ... A 


• 


FIG. 2. TABLE SHOWING GRAPHIC COMPARISON OF 


THE CALORIC VALUE OF CERTAIN COMMON FOODS 



CHAPTER V 
IMPORTANT FOOD FACTS 

THE chemical substances of which the body is 
composed are very similar to those of the foods 
which nourish it. From fifteen to twenty chemical 
elements are found in the body, among the most 
abundant of which are oxygen, hydrogen, carbon, 
nitrogen, calcium, sodium, phosphorus, and sulphur. 
The elements are so combined as to form a great 
variety of chemical compounds both in the body and 
in our food. The most important kinds of compounds 
in the body and in foods are protein, fats, carbo- 
hydrates, mineral matter, and water. The functions 
of these compounds in the food, as already explained 
in detail, are to build and repair the various tissues of 
the body and to supply it with heat and muscular 
energy. Water is one of the most abundant of these 
compounds. It forms over 60 per cent of the weight 
of the body of the average man, being a component 
of all the tissues. 

ELIMINATION OF BODY WASTES 

Metabolism consists in an up-building and a tear- 
ing-down process. After the food is all digested, 

39 



40 HO W TO RED UCE AND HOW TO GAIN 

absorbed, and assimilated, having become a part of 
the body, then begins the work of tearing it down — 
of liberating its heat and energy — to be followed by 
its elimination from the body. The carbohydrates 
(starches and sugars) together with the fats, are 
completely burned up in the body and are then elimi- 
nated in the form of water and carbonic acid gas 
(C0 2 ). The proteins of nitrogenous foods are not 
so completely burned up in the body. The ashes which 
result from their combustion are not simple sub- 
stances like the water and C0 2 of the carbohydrates. 
The protein ash is represented by a number of com- 
plicated substances, some of which are solid. When 
these " protein clinkers " accumulate in the body, they 
aid in causing many diseases, such as auto-intoxica- 
tion, gout, headache, so-called biliousness, etc. 

These "protein ashes" and "clinkers" are further 
acted upon by the liver — split up and sifted — and 
are finally eliminated by the kidneys in the form of 
urea, uric acid, etc. The body is ordinarily unable to 
store up proteins. When one eats more of this sub- 
stance than is daily required to replenish the waste of 
the body, it must be split up immediately in the sys- 
tem and its irritating ashes carried off by the eliminat- 
ing organs. The overeating of sugars, starches, or 
fats, is not such a serious matter, as they may be 
stored in the liver and subsequently used: and even 
if they are eaten in excess of what the liver can care 



IMPORTANT FOOD FACTS 41 

for, they accumulate as fat or add extra fuel to the 
fires of the body, their ashes being carried off in the 
form of such harmless substances as water and carbon 
dioxide (C0 2 ). 

ANIMAL HEAT 

The source of heat in the animal body was the sub- 
ject of much superstitious speculation on the part of 
ancient scientists. It is now known that animal heat 
is derived from food by means of a peculiar process 
of vital oxidation effected, in the presence of oxygen, 
by the action of water and certain enzymes upon the 
food elements absorbed by the living cell. This process 
of oxidation liberates the heat and energy stored by 
the sun in the food, and thus the body is kept warm 
by this constant combustion of the digested foodstuffs. 
The starches and sugars together with the fats, rep- 
resent food elements which serve as the body's fuel. 
By this means, man is able to maintain a constant body 
temperature of almost one hundred degrees. 

The average human body produces enough heat 
every hour to raise two and one-half pounds of water 
from the freezing point to the boiling point. This is 
equivalent to boiling about seven gallons of ice water 
every twenty-four hours. Differently expressed, the 
body gives off each hour the same amount of heat as a 
foot and one-half of two-inch steam coil This is the 
same amount of heat which would be produced by 



42 HOW TO REDUCE AND HOW TO GAIN 

burning about two-thirds of a pound of coal. The 
body consumes itself at the rate of one-eightieth of its 
weight every twenty-four hours. 

In starvation, death occurs when the body has con- 
sumed one-half its weight. The fuel and energy value 
of the different food elements (water-free) is as fol- 
lows: 

I gram of carbohydrates (starch or 

sugar) 4.1 calories or heat units 

1 gram of protein 4.1 " " " " 

1 gram of fat 93 " " " 

Expressed in terms of English weight, the fuel 
value of the three different food elements would be : 

1 ounce of carbohydrates 127.5 calories 

1 ounce of proteins 127.5 " 

1 ounce of fat 289.2 " 

It will be observed that fat contains more than 
twice as much heat as the carbohydrates. This is due 
to the fact that fat contains more carbon than either 
starch or sugar. Next to fats, starches and sugars 
are the most important fuel elements. Protein is a 
very extravagant form of food for fuel purposes. 
Proteins are the most expensive elements of human 
food. They are incompletely burned in the body, and 
inasmuch as they leave behind distressing and dis- 
ease-producing ashes, it is clearly evident that only a 
sufficient amount of proteins should be eaten each 
day to supply the demand of the body for repairs. We 



IMPORTANT FOOD FACTS 43 

should depend upon the carbohydrates and fats for 
heat and energy. 

A large part of our food is required to furnish heat 
to take the place of that lost by radiation from the 
skin and this is why children require more food than 
adults. They have a larger skin surface in proportion 
to their weight and therefore lose more heat by radia- 
tion. 

One important difference between the human ma- 
chine and the steam engine is that the former is self- 
building, self -repairing, and self -regulating. Another 
is that material of which the engine is built is very 
different from that which it uses for fuel; but part 
of the material which serves the body as a source of 
energy also builds it up and keeps it in repair. Fur- 
thermore, the body can use its own substance for this 
purpose. This the steam engine cannot do. The 
steam engine and the body are alike in that both con- 
vert the fuel into mechanical power and heat. They 
differ in that the body uses the same material for fuel 
as for building and also can consume its own material 
for fuel ; and it is this latter fact which enables us so 
effectively to utilize physical exercise in the reducing 
regime. 

BODY FATS AND CARBOHYDRATES 

Fats occur chiefly in animal foods, as meats, fish, 
butter, etc. They are also abundant in some vegetable 



44 HOW TO REDUCE AND HOW TO GAIN 

products, such as olives, and cotton seed, from which 
they are expressed as oil ; they also occur in consider- 
able quantities in some cereals, notably oatmeal and 
maize (whole kernel), and in various nuts. In our 
bodies and those of animals fats occur in masses, 
under the skin and in other localities, and in minute 
particles scattered through the various tissues. The 
amount of fat in the body varies greatly with food, 
exercise, age, and other conditions. When more food 
is taken than is necessary for immediate use, part of 
the surplus may be stored in the body. The fat of 
food may thus become body fat; sugar and starch of 
food are changed to fat in the body and stored as 
such. When food supply is short this reserve mate- 
rial is drawn upon for supplementary fuel. Fat 
forms about 15 per cent, by weight, of the body of 
an average man. Well-fed or overfed people who 
take little muscular exercise often grow fat, but the 
tendency to fatness or leanness is more or less a ques- 
tion of personal idiosyncrasy or some other little-un- 
derstood factor, and is not decided by food and exer- 
cise alone. 

The carbohydrates include such compounds as 
starches, different kinds of sugar, and fiber of plants 
— cellulose. They are found chiefly in the vegetable 
foods, like cereal grains and potatoes ; milk, however, 
contains considerable amounts of milk sugar, which 
is a carbohydrate. The carbohydrates form only a 



89.6% WATER, 



WATER 74% 




CARBOHYDRATE 74% 
Ml N.MAT. 2% 

CELLULOSE 78% 



WALNUT 



POTATO 



Fig. 3. Contents of Certain Staple Foods 




Fatty Tissues 



Fatty Infiltration of the Liver 

Deposit of Fat Droplets in The Tissues 




Fatty Degeneration of the Heart Musde 



Fig. 4. Fat Transformations in the Body 



IMPORTANT FOOD FACTS 45 

very small proportion of the body tissues — less than 
1 per cent. Starches and sugars, which are very 
abundant in ordinary food materials, are important 
food ingredients, because they form an abundant 
source of energy and are easily digested. They may 
be and often are transformed into fat in the body. 

The contents of certain staple foods will appear at 
a glance by consulting the illustrations of Fig. 3. 

CLOGGING THE MACHINERY 

The condition of the body plainly depends upon 
the relation which it is able to maintain between the 
income and the expenditure of matter and energy. 
If the income equals the output, the body is kept in 
a condition approaching equilibrium; if the intake 
exceeds the outgo, the body adds to its capital of 
matter and energy; while if the expenditure is greater 
than the income, the accumulated capital is drawn 
upon; and this, if continued indefinitely, results in a 
drain upon the body bank which must eventually end 
in disaster — unless the individual is in need of reduc- 
ing the bodily weight. 

Obesity, in many instances represents a chronic 
overloading and clogging of the system as a result of 
habitual overeating and under-exercising. 

P'at also appears in the body in connection with a 
diseased process known as " fatty degeneration." This 
condition is particularly serious when it concerns the 



46 HOW TO REDUCE AND HOW TO GAIN 

heart, liver, and other vital structures of the body. 
By a very slow process, the muscular cells are replaced 
by fatty tissue and a more or less permanent and 
harmful substitution is thus effected. For illustration 
of both fat droplet deposit and fatty degeneration 
see Fig. 4. 

ACIDIFYING AND ALKALINIZING FOODS 

With the possible exception of fats and sugars, 
practically every article of one's diet contributes either 
directly or indirectly to acidifying or alkalinizing (i. 
e., lessening the acidity of the blood). In order to 
enable the reader more fully to understand this im- 
portant principle of scientific dietetics, we have ar- 
ranged the following table of parallel comparisons, 
which will show at a glance what will be the final 
digestive outcome of the various foods — as regards 
the acidity and alkalinity of the blood-stream — i. e., 
to assist Nature in her efforts to modify and main- 
tain the normal chemical reaction of the circulating 
fluids of the body. It is important that the blood- 
stream should not become too highly acid when 
reducing. 

We have not listed a great number of individual 
foods, but the general classes noted will enable the 
reader easily to ascertain what group commonly used 
food belongs to and so be able to arrange the diet 
accordingly. 



IMPORTANT FOOD FACTS 



47 



Table showing the end-products of digestion as re- 
gards the acidity and alkalinity of the "ash." Fats 
and sugars are practically negative and are therefore 
not included in this classification : 



FOODS WHICH TEND TO 
ACIDIFY THE BLOOD 

1. Animal foods: All forms 

of flesh foods, fish, fowl, 
etc., including all kinds of 
meat broths, soups, beef 
tea, bouillon, etc. 

2. Eggs 

3. Breadstuffs: All kinds of 

breads whether made of 
wheat, rye, or corn ; crack- 
ers, toasts, griddle cakes, 
etc. 

4. Pastries: All sorts of pies 

and cakes — except fruit 
pies and other desserts 
containing milk or sour 
fruits 

5. Cereals : Rice, oatmeal, and 

breakfast foods of all 
kinds, including the flaked 
and toasted breakfast 
foods 

6. Peanuts, plums, prunes, and 

cranberries. (Plums and 
cranberries fall in this col- 
umn because of their ben- 
zoic acid, which the body 
cannot fully oxidize) 



FOODS WHICH TEND TO 
ALKALINIZE THE BLOOD 



1. Dairy Products : 
cream, cottage 



Milk, ice 
cheese,, 
cheese, buttermilk, etc. 

2. Potatoes and bananas 

3. Soups : All forms of vege- 

table and fruit soups and 
broths 

4. Fruit juices: All the fresh 

fruit juices (except 
plums) 

5. Fresh fruits: All fresh 

fruits — sweet and sour — 
(except plums and cran- 
berries) ; also muskmel- 
ons. 

6. Vegetables : All kinds — 

especially beets, carrots, 
celery and lettuce. 

7. Dried fruits: Figs, raisins, 

dates, currants — all ex- 
cept prunes 

8. The legumes: Beans, peas, 

and lentils 

9. The nuts: All the nuts be- 

long in this column — in- 
cluding almonds and 
chestnuts 



CHAPTER VI 

THE DAILY FOOD REQUIREMENT 

IT IS important that man should have a well-bal- 
anced ration. That is, his daily food should 
contain the proper amount of protein for the repair 
of the tissues, together with a suitable amount of 
starch, sugar, and fat to serve for the production of 
heat and energy. 

As previously noted, the body is without power to 
store proteins if an excess of this element is eaten. 
The experiments of Professor Chittenden, of Yale 
University, have clearly demonstrated that the ma- 
jority of civilized people are regularly eating more 
than twice the amount of protein required to nourish 
and sustain the body in a state of health. 

THE " PROTEIN HABIT " 

Why is it that the majority of civilized men and 
women habitually consume from two to three times 
the amount of protein required to replenish the 
broken-down tissues? The answer is found in the 
fact that when the human body is overfed on pro- 
teins, it acquires extravagant habits in this respect. 
It develops what is known as the "protein habit." 

48 



THE DAILY FOOD REQUIREMENT 49 

It learns how to dispose of this excess of protein and 
grows so accustomed to the influence of these nitrog- 
enous ashes and elements in the circulation, that 
there is developed a sort of protein tissue-intoxica- 
tion. There can be little doubt also that this extrava- 
gant protein habit is somewhat hereditary, being 
handed down from one generation to another among 
the races which are thus habitually overfed. This 
also probably explains why some of the Oriental na- 
tions can maintain such good health on such an 
extremely low protein allowance. 

DAILY ALLOWANCE 

The average adult requires a daily food supply 
which will furnish the body with from 1,800 to 3,000 
calories. The size of the individual, the season of 
the year, the nature of his or her work, etc., are all 
concerned in the amount of food required to furnish 
the heat and energy needed for twenty- four hours. 
As a general rule, the average man or woman doing 
ordinary work in ordinary weather, will get along 
nicely on a daily ration which will supply about 2,000 
calories. These 2,000 calories should be divided be- 
tween different food elements about as follows: 

1. Proteins 200 calories (about i 2 /z ounces) 

2. Fats 700 calories (about 2 l /$ ounces) 

3. Carbohydrates (starch 

and sugar) 1,100 calories (about 9 ounces) 



50 HO W TO RED UCE AND HOW TO GAIN 

To secure 2,000 calories as above outlined would 
require about 13 ounces of solid (water-free) food; 
but as our various food substances contain from 15 
to 90 per cent of water, it will be necessary to use 
from 30 to 40 ounces of ordinary mixed diet foods 
to get 13 ounces of real solid, water-free food ele- 
ments. 

Of the total food supply about one-tenth should 
•consist of protein ; that is, one part of protein to about 
nine or ten parts of all the other food elements — 
starches, sugars, fats, salts, and cellulose. 

GENERAL FORMULA 

The following general formula (after Gautier) will 
enable anyone to find out the number of calories he 
should eat every twenty-four hours: 

1. From your height in inches subtract 42. The 
remainder multiplied by 5.5 will give the number of 
pounds you should weigh, that is, the average person 
of your height weighs that much. 

2. Your skin area is determined by your weight 
and height. (Average is 17 sq. ft.) The skin area 
should be multiplied by 80. Your weight (i. e., what 
you should weigh according to your height) is mul- 
tiplied by 4.25. The sum of these two products gives 
the number of calories you require every twenty-four 
hours. For example: Take a man 66 inches in 
height and weighing 132 pounds, having a skin area 



THE DAILY FOOD REQUIREMENT 51 

of 17 square feet. Multiply the skin area, 17 by 80 — 
equals 1360. Now, multiply his standard weight (ac- 
cording to height) 132 pounds, by the factor 4.25 — 
equals 561. Then add together these two products, 
561 and 1360 — equals 1921, the number of calories 
required every twenty-four hours. 

Persons engaged in active or hard muscular work 
require more food than the average allowance; for 
such the weight of the body should be multiplied by 
the factor 7 instead of 4.25. In cold weather out-of- 
door workmen may require as high as 3000 calories 
a day to sustain the body. 

Another method of estimating the daily protein 
requirement is as follows : One-eightieth of an ounce 
of protein is needed for each pound of body weight. 
This is equal to one and one-half calories per pound 
of body weight. 

CHILDREN AND OLD AGE 

Like all small animals, a child has a large skin sur- 
face in proportion to its bulk, and that means a rela- 
tively large heat loss. Further, a child is a growing 
animal ; it has not merely to keep its tissues in repair, 
but has to go on adding to them, and that necessitates 
a relatively large supply of building material. 

The amount of food required depends primarily 
upon the amount of skin surface, as food is prin- 
cipally needed to maintain animal heat which is chiefly 



52 HOW TO REDUCE AND HOW TO GAIN 

lost through the skin. A child has a much larger skin 
surface in proportion to its weight than has a larger 
person. For example, a child weighing 10 pounds has 
a skin surface of 3 square feet, while a man weighing 
180 pounds or eighteen times as much, has a skin area 
of about 2i square feet, only seven times greater. The 
child of 10 pounds, then, requires about one-seventh 
as much food as a man weighing 180 pounds instead 
of one-eighteenth as much. 

The dietetic requirements of old age are just the 
reverse of those of childhood. The assimilative power 
of the cells is on the wane and the bodily activities are 
restricted, hence less food is required. The danger 
of overfeeding the old is almost as great as that of 
underfeeding the young; an excess of nourishment 
chokes instead of feeds the flickering flame of life. 
Leanness and longevity, it has been remarked go to- 
gether, and a man will only roll all the faster down 
the hill of life if his figure be rotund. After forty, 
excess flesh is a health liability. 

WEIGHING THE FOOD 

To be strictly scientific, the food for each meal is 
carefully weighed out on a pair of spring scales and 
this method of accuracy is carried out in institutional 
work; but it is not practical nor necessary — in the 
ordinary run of cases. The calorie tables of Chap- 
ter iv, together with the physician's instructions are 



THE DAILY FOOD REQUIREMENT 53 

usually sufficient to enable the patient to work out 
his reducing schedule with very little difficulty. 

The amount of energy required by the body varies, 
of course, with the season, with the weather, and with 
the amount and kind of work done. Hard, physical 
work and exposure to low temperature demands 
the largest food supply. 

It should be stated, however, that a person whose 
occupation is indoors in an atmosphere the tempera- 
ture of which is practically the same as that of aver- 
age summer temperature, does not require more food 
in the winter than in the summer season, since his 
loss of heat is no greater. A person who perspires 
very freely, however, either when at work during the 
hot season out of doors or in a heated room at any 
season, requires practically as much food as one do- 
ing the same amount of work in a cold atmosphere, 
because of the large amount of heat carried off from 
the body by the evaporation of perspiration from the 
skin. 

Of course, brain workers and other sedentary peo- 
ple, do not require anything like the amount of food 
which can be well taken care of by those persons who 
are engaged in hard, manual labor. 

This chapter completes the preliminary discussion 
of foods and nutrition and we next begin the study of 
the practical problems of reducing the bodily weight 
in the various forms of obesity. 



CHAPTER VII 
THE PHILOSOPHY OF REDUCING 

BEFORE taking up the practical details of reduc- 
ing, it may be helpful to state some of the 
general principles which years of experience in the 
handling of many hundreds of obesity cases has taught 
the authors ; and, incidentally, the reader may be both 
encouraged and instructed regarding the problems 
which his own case present. 

FATTENING ANIMALS 

Man is little different from many of our domestic 
animals when it comes to " fattening." When over- 
fed many people readily fatten, and this excess of adi- 
pose tissue is stored away in every nook and cranny of 
the human body. 

Of course, the original purpose of Old Mother Na- 
ture was to provide for a food storage or reserve 
against the days of famine or other periods of rela- 
tive food scarcity. While putting on fat is a normal 
function of the body, every obese person should also 
understand that taking off fat is a perfectly natural 
and physiological process — that there are no real 
dangers associated with reducing weight in accord- 

54 



THE PHILOSOPHY OF REDUCING 55 

ance with the well-known scientific principles which 
govern the reducing regime in the hands of competent 
and experienced physicians. The putting on of fat 
in times of food plenty is the first step in storing up 
fuel and energy, and the taking off of fat — reducing — 
is merely the second and perfectly natural step in 
using up this previously stored-up fuel. 

In fact, in the animal world when Nature has her 
way, stored-up fat is always later consumed. Only 
in the case of animals being fattened for slaughter, 
and men and women who continually overeat — is 
fat piled on from one month and one season to the 
other. And in this connection it is well to bear in 
mind that all domestic animals are always more or 
less delicate in their general health whilst being fat- 
tened by forced feeding. Overfeeding is decidedly 
bad for the liver and the kidneys. 

HEART AND KIDNEY CASES 

We do not find it in any way dangerous to reduce 
heart and kidney cases — when it is properly done, 
under medical supervision. In fact it affords the 
greatest imaginable relief — especially to sufferers 
from heart trouble — to be able to get rid of some of 
their superfluous fat. Reduction of weight directly 
reduces the amount of work which the heart has to 
perform. The more work the muscles have to do in 
moving and transporting the body, the more work 



56 HOW TO REDUCE AND HOW TO GAIN 

the heart has to do in pumping the blood through the 
working muscles. 

Even in cases of high blood-pressure, the reducing 
program can be carried out without danger — in fact, 
the pressure usually begins to come down right along 
with the reduction in weight. At least, it is not 
raised by a suitable reducing regime. Under no 
circumstances should a sufferer from heart or kidney 
disorders undertake the home management of their 
reducing treatment. Such a course might easily result 
in disaster. 

Another fallacy is that it is dangerous to " re- 
duce during the change." The climacteric is in no 
way a contraindication to the reduction of bodily 
weight. 

It often happens that, during a course of treatment 
for obesity, patients have occasion to consult another 
physician about some matter, and they come back 
to us reporting that the other doctor thought 
they were under-nourished — or looked badly, etc., 
and so they are considerably disturbed over their con- 
dition. It is a fact that many patients do show more 
or less pallor during their reducing treatment and 
this leads to the situation just stated; but this should 
never lead to any interruption of the course under- 
taken as this pallor will disappear in a few days after 
the treatment is over and the patients return to normal 
diet. 



THE PHILOSOPHY OF REDUCING 57 

INTAKE AND OUTPUT 

It must be remembered that the very basis of reduc- 
ing is to: 

1. Decrease the food intake 

2. Increase the food output 

All the treatments herein noted — and recommended 
— (except physical exercise) are only of permanent 
value in just so far as they help in cutting down the 
food intake or assist in burning up the stored food 
elements in the body and hastening the elimination of 
the resultant waste products from the body. The 
backbone of the reducing regime is : 

1. Decreased eating 

2. Increased work 

> The great danger connected with increased work 
(provided the diet is not rigidly regulated) is that in- 
crease in bodily exercise is nearly always accompanied 
by a great increase in appetite; and so directly — in 
this way — increased physical work has a tendency to 
lead to increased eating. 

HUNGER-APPETITE 

Let us clearly state — and emphasize — that patients 
suffer practically no hunger in carrying out the re- 
ducing regime, at least they do not notice hunger be- 
yond the normal degree after the first day or two. Of 



58 HOW TO REDUCE AND HOW TO GAIN 

course, we refer to hunger after meals — the feeling 
that you have not had enough to eat — and not to 
that normal and natural hunger before meals which 
we all should have and which we commonly refer to 
as a " good appetite." 

Hunger is now known to arise from the muscular 
contractions of the stomach. Appetite is not an in- 
fallible guide to the need of nourishment. Most of 
our appetite is simply "habit hunger" — the stomach 
finds itself empty — deprived of its accustomed filling- 
up meal, and sets about vigorously contracting; and 
these contractions are registered in our consciousness 
as hunger. 

There is no doubt but that food is digested and as- 
similated differently by different individuals. Even 
the same patient will vary somewhat from day to day 
— according to the weather, the nervous state, etc., 
and so, while the progress of reduction can be based 
on body weight and numerous other settled and precise 
factors; nevertheless, these variations of personal be- 
havior demand a constant, intelligent, and flexible 
supervision in order to yield the maximum of results 
with a minimum of danger and inconvenience to the 
patient. 

SWEATING BATHS 

There has been much discussion — pro and con — 
regarding the value of sweating baths as a reducing 



THE PHILOSOPHY OF REDUCING 59 

measure. While the sweating baths (especially the 
electric-light bath) are of great value in carrying out 
a reducing regime, they are not indispensable, in 
fact, they are not directly concerned in taking off 
flesh. The sweat bath does seem to reduce one — as 
the scales will show an actual loss of from one to two 
or three pounds during a single bath — but this loss 
in weight is only temporary and consists in loss of 
water. As soon as you drink, it is all gained back; 
but the sweat bath is of real value as a preparatory 
procedure to the use of cold water — and cold water 
is a real remedy in obesity, due to its ability to lower 
body temperature and thus increase oxidation of fat 
in the effort to restore the body temperature to nor- 
mal. The cold bath is thus able to produce a sort of 
artificial winter climate with a corresponding increase 
in fuel consumption. 

We have sometimes thought a sweating bath alone 
might even lessen heat loss and it is our custom to 
employ it always in connection with cold douches and 
other procedures fully described in subsequent chap- 
ters. 

In the case of obese patients suffering from dropsy, 
the sweat bath is doubly valuable as it is also in the 
case of those who wish to show a certain weight on a 
certain day for some special purpose. The whole 
question of baths in relation to reducing will be fully 
considered in a later chapter. 



60 HOW TO REDUCE AND HOW TO GAIN 

MASSAGE AND VIBRATION 

Massage has a reputation for reducing fat, but care- 
ful observation over a long period of years has led us 
to believe that most of this reputation is without scien- 
tific foundation. It would be fine indeed if fat could 
be " rubbed " off and " pounded " off, but it can't be 
done. We do recognize — and so employ it — that 
massage and mechanical rollers can be used to advan- 
tage in the effort to reduce some special part of the 
body (such as the trunk and hips) and our belief is 
that it thus works by increasing the local circulation 
and metabolism. Of course, massage as a substitute 
for normal physical exertion in sedentary or inactive 
persons is of great value — and in such an event is a 
very valuable part of the reducing treatment. But 
more about massage later. 

The use of sinusoidal electricity is of great value 
because it sets about causing the muscles to do real 
work and should not be confounded with ordinary ap- 
plications of electricity which in no way influence fat 
reduction. 

THE WEEKLY ROUND-UP 

At least once a week the patient who is carrying 
out a " home regime " should see the doctor to report 
progress, be weighed, and secure revised instructions 
and diet modifications. It is not desirable that weight 
-should be decreased too fast, and the only way a treat- 



THE PHILOSOPHY OF REDUCING 6l 

ment like this can be carried through successfully and 
without danger to the patient, is to keep in close touch 
with an experienced adviser. 

It is to be regretted that some persons are so " penny- 
wise and pound foolish " that they will take a pre- 
scribed course which has been arranged for some other 
member of the family or for some neighbor, and 
undertake to carry it out in their own behalf without 
further advice or modification. We advise — even in 
carrying out the home regime recommended in this 
book — that you put yourself in the hands of a re- 
liable physician for personal advice and detail guid- 
ance while carrying out the treatment. We sometimes 
hear that our treatment has failed — but on investi- 
gation we learn that we had never seen the patient. 

THE MEAT DIET 

We cannot condemn too vigorously the so-called 
" Banting Treatment " — a regime based on an almost 
exclusive meat diet. We have observed the disastrous 
working of this high protein diet in a number of cases 
and strongly advise against all efforts to reduce weight 
on a long-continued protein diet. Such a treatment 
may show a rapid loss in body weight, but it should be 
remembered that we do not desire a rapid loss in 
weight — but a slow, continual, and safe loss — a 
loss in fat without endangering the integrity of the 
kidneys. 



62 HOW TO REDUCE AND HOW TO GAIN 

WATER DRINKING 

Most persons breathe a sigh of relief when informed 
that they may take water or mineral water in any 
quantity during the reducing treatment. The fear of 
thirst obviously prevents many from attempting an 
obesity cure. Many persons cannot be brought to 
believe that fat can be lost without suffering thirst, 
and some persuasion is often needed to convince them 
of the complete untenableness of the opinion that water 
is one of the most dangerous fattening agents. This 
belief is general, although the most experienced phy- 
sicians in this field, as von Noorden and Ebstein, 
combat it as a superstition exactly as we do. As 
the last-mentioned author has ascertained, the pre- 
scription to bring about a reduction by non-drinking 
goes back to Pliny the Younger, while a French phy- 
sician, named Dancel, sought to cure complicated and 
uncomplicated obesity by thirst treatment in the sixties 
of the past century. 

It may occur that, on account of other ailments 
which exist along with obesity (cardiac defects with 
oedema, contracted kidneys), a restriction of the 
supply of liquids must be recommended; but then it is 
the complication, not the obesity, which leads to water 
restriction, and the restriction never exceeds the mod- 
est measure which at other times is appropriate in 
these affections, and hence never reaches such pro- 
portions as to warrant mention of a thirst treatment. 



THE PHILOSOPHY OF REDUCING 63 

We do not even restrict our patients in the use of 
water at mealtime — provided there is no other reason 
for so doing. We allow the reducing patient to drink 
all the water he wants. 

Water drinking is a real pleasure to the average 
individual, and we study to take away as few pleasures 
as possible in carrying out a course of reducing treat- 
ment. 

HEARTBURN AND VOMITING 

There is very little trouble with digestive disorders 
when the patient is careful to carry out the directions 
in detail — and practically never do these symptoms 
appear in the case of a patient who is under medical 
supervision. 

Another fear which should be destroyed is that dread 
of " wrinkles " and skin folds which troubles so many 
fat women. When the reduction is gradual — espe- 
cially if a moderate amount of facial massage is had 
— there can seldom be detected the slightest evidence 
of skin wrinkling. 

DRUGS IN REDUCING 

The use of drugs for reducing purposes is decidedly 
dangerous. The long-continued use of saline cathar- 
tics; the use of thyroid preparations and other drugs 
designed to produce a loss in flesh should be looked 
upon as of doubtful value and should never be under- 
taken without expert counsel and advice. 



64 HOW TO REDUCE AND HOW TO GAIN 

Obesity is a part of myxedema. In contrast to this, 
in Basedow's Disease (exophthalmic goiter) an affec- 
tion referred to by many authors as over-functioning 
of the thyroid, we find, among other things, emacia- 
tion. These experiences and observations have prob- 
ably led to the trial of thyroid preparations as a remedy 
for obesity. The countless antifat pills and tablets 
manufactured, especially in this country and France, 
and often highly puffed up, usually contain thyroid 
preparations. But not always; there are also quite 
harmless cathartic pills and teas to which the inventors 
(without grounds) ascribe the power of effecting a 
reduction in weight. The manufacturers of remedies 
to be used externally, salves, soaps, etc., make still 
greater demands upon the gullibility of the purchaser. 

There is no doubt that a reduction in weight can be 
gained by using thyroid extracts. They are employed 
and recommended by many experienced physicians, 
especially for cases which do not yield to dietetic treat- 
ment. Very many of our patients have tried, besides 
other remedies and methods, these thyroid extracts. 
The general verdict is decidedly against this class of 
obesity cures. 

LAXATIVES AND PURGATIVES 

The purgatives deserve a place of their own in this 
discussion. To the lay mind there is nothing simpler 
than to bring about a reduction with purgatives. Fat- 



THE PHILOSOPHY OF REDUCING 65 

tening arises from too much material being intro- 
duced into the receiving end of the digestive apparatus. 
If, now, it could be brought about that more than usual 
should be expelled through the discharging opening — 
the excess diet would be thus compensated ; and, upon 
further forcing of the excretions, a decrease in the 
size of the body, therefore reduction in weight prob- 
ably would be obtained. The effect might also be 
proved scientifically. The remedies hasten the pas- 
sage of nutriment through the intestines and thereby 
prevent, perhaps, good assimilation. If, however, 
nourishment is badly assimilated, then under-nourish- 
ment results, and gradually reduction must make its 
appearance. 

The purgative regime can — in the end — be pro- 
ductive only of evil, resulting in serious disturbances 
of the digestive canal and otherwise jeopardizing one's 
health and efficiency. 

THE FASTING FALLACY 

Recently fasting fads have also been recommended 
for reducing purposes. They are a fallacy. Fasting 
may be beneficial for a few days in the case of an 
overfed individual; but just as soon as the stored-up 
glycogen of the liver is exhausted then the fasting 
patient starts in to live upon himself — an exclusive 
flesh diet — and at that, his own flesh. Now, it is a 
well-known fact that an exclusive meat or flesh diet 



66 HOW TO REDUCE AND HOW TO GAIN 

is highly toxic and exceedingly injurious. Further, 
when the white blood cells — our standing army of 
the interior — are deprived of glycogen (liver sugar) 
and hence are in a state of partial starvation — they 
prove to be poor defenders of the body against dis- 
ease. You are much more liable to contract any pass- 
ing contagious or infectious disorder when fasting. 
On the other hand, the reducing diet provides you with 
a safe, sure, and scientific method of reducing weight 
without any of the dangers attendant on wholesale 
fasting and other pernicious dietetic fads. 

SURGICAL TREATMENT OF OBESITY 

In those cases where such a large amount of fat 
collects on the abdomen — where an enormous apron of 
fat forms — it is becoming more and more the prac- 
tice to remove a greater portion of this fatty apron 
by means of a surgical operation. It is not uncommon 
to remove from twenty-five to forty pounds of super- 
fluous fat in this way. Of course, such a procedure 
is not to be recommended for an ordinary case of 
obesity. But in certain cases it saves a long and 
tedious regime by getting rid of the chief accumulation 
of fat in a few short moments; the anatomical figure 
is, of course, also wonderfully improved. 

THE PSYCHOLOGY OF REDUCING 

Determination and settledness of purpose are the 
foundations of success and triumph when it comes to 



THE PHILOSOPHY OF REDUCING 67 

the valiant fight against one's weight and one's flesh 

— and all that goes with the bothersome handicap of 
obesity. 

One of the early lessons which the " reducer " must 
learn is to keep out of temptation; for it is true that 
appetite is partly suggestive — psychological. The 
odor of food stimulates hunger; the sight of a nicely 
set table with daintily served food sharpens the appe- 
tite. 

Look all these facts in the face and make up your 
mind to master your appetite — make no provision 
for compromise or failure. Recognize that very many 
of our eating and drinking practices are more or less 
merely habit ; formulate your thinking along the lines 
you propose to follow — along the lines which are 
helpful to your reducing regime — and assert the fact 
to your own mind and appetite that you are master. 

To conquer appetite and thus to control one's eating 
constitutes the highest form of self-mastery. 

Eating is largely a habit — and one can acquire the 
habit of eating those things which are best for them 

— those things which do not directly contribute to 
making one fat. 

Gluttony is a real vice, and as such it should be 
shunned and finally overthrown by temperance in eat- 
ing and moderation in satisfying the appetite. 

After all — be cheerful about it. Look into the 
near future and see yourself growing thin. Imagine 



68 HOW TO REDUCE AND HOW TO GAIN 

yourself once more free, and active; and finally rid 
of your burden of fat. Remember that the mind exerts 
a powerful influence over the body. Quit this eating 
breakfast in bed — stop the indolent indoor life — 
discontinue the afternoon naps, and start to work in 
dead earnest — enthusiastically — to win your fight of 
faith against the fear of flesh. 



CHAPTER VIII 
THE PRELIMINARY EXAMINATION 

IT HAS long been our custom, before subjecting 
the average individual to the reducing regime, to 
give the patient a careful medical examination — a re- 
search of sufficient thoroughness to acquaint us with 
the exact facts regarding the physical, nervous, and 
metabolic condition of our reducing candidate. 

GENERAL PHYSICAL CONDITION 

The patient is not only weighed and measured, but 
is given a careful physical examination — including a 
testing of the heart and lungs, together with a com- 
plete investigation of the nervous system, the mus- 
cular system, and the digestive and circulative ma- 
chinery. 

The findings of a careful physical examination af- 
ford much to guide us in the planning of a suitable 
reducing program for each individual case. 

This preliminary examination serves to show just 
about how fast it will be advisable to let the patient pro- 
ceed in following out the course prescribed and also 
serves to indicate the special dangers existing — if any 
do exist — and what precautions should be taken to 

69 



yo HOW TO REDUCE AND HOW TO GAIN 

avoid trouble in carrying out all the many details of 
the reducing regime. 

BLOOD TESTS 

The patient's blood is examined from every angle. 
The hemoglobin (iron in the red cells) is measured and 
estimated in percentage — normal being reckoned at 
ioo; special precautions must be taken when the hemo- 
globin is 80 or under. 

The red and white cells are counted, and the different 
kinds of white cells are ascertained as indicating some- 
thing of the patient's vital resistance — ability to meet 
and overcome accidental microbic infection, etc. 

As a rule, we do not find much trouble with the blood 
in obese subjects, but sometimes more or less anemia 
is present, and it is important to possess reliable infor- 
mation regarding these important matters before un- 
dertaking a more or less strenuous reducing cam- 
paign. 

URINE EXAMINATION 

A complete chemical and microscopical examination 
of a twenty-four-hour specimen of the urine should 
be made in every case before starting out on the job 
of taking off flesh. This test should also include the 
special testing for "acidity" of a fresh, single speci- 
men of the urine. When the "acidity" is high, say 
fifty degrees or above (the normal is about thirty de- 



THE PRELIMINARY EXAMINATION yi 

grees), it is often advisable to put the patient on a 
special " alkalinizing " diet for a few days before 
starting the reducing regime. 

In cases of kidney trouble of any sort, it is highly 
undesirable for the patient to undertake the reducing 
regime without medical advice and supervision. 

The urine also sheds considerable light on bowel 
elimination when it shows the presence of " indican " 
— a substance not found in normal urine. 

The physical examination taken together with the 
blood and urine findings constitute the foundation for 
the further study of the details of the patient's fit- 
ness to undergo the reducing ordeal — if it may be 
called such — in view of its utter lack of all suffering 
and hardship. 

BLOOD-PRESSURE 

The next step in looking over our prospective "re- 
ducer" is to study the blood-pressure. We find a 
great many sufferers from obesity also afflicted with 
more or less high blood-pressure. 

As already noted, a reduction in weight is nearly 
always accompanied by a reduction of blood-pressure. 
It is sometimes necessary to take into account the 
matter of high blood-pressure in the early days of a 
reducing regime and make special provision for its 
proper treatment in connection with the regular re- 
ducing procedures. 



j 2 HOW TO REDUCE AND HOW TO GAIN 

OTHER SPECIAL TESTS 

It is not possible to know too much about a person 
you are going to "reduce/' Accordingly, we wel- 
come the opportunity of giving the candidate as com- 
plete an examination as possible, and the items 
herewith mentioned merely represent a minimum of 
examination which is regarded as prerequisite to 
starting treatment. Among other special tests which 
it is advisable to make are the following: 

Carbonic Acid Test: This test is carried out by 
breathing into a rubber bag and testing this air to 
ascertain the amount of C0 2 gas present. This is a 
better test for "acidemia" than testing the urine for 
acidity. 

Home Acidity Test: If patients desire to test their 
own urine for acidity with a view of its being an in- 
dicator of systemic acidity, they can do so by carrying 
out the following regime : Test the urine when passed 
with litmus paper — the normal urine being acid will 
turn the blue litmus paper red. Now take a rounding 
teaspoonful of ordinary baking soda dissolved in half 
a glass of water, and in exactly three hours test the 
urine again with the litmus paper. If you are normal 
as regards your "acidity" — the urine will be alkaline 
three hours after taking the soda — and so will turn 
the red litmus paper blue. If it does not, take another 
teaspoonful of soda, and test again in three hours. 
Repeat this until you do get an alkaline test in the 



THE PRELIMINARY EXAMINATION 73 

urine. In bad cases of "acidemia," it sometimes takes 
a dozen or more doses of soda to give the desired 
result. 

Special Blood Tests: Special examinations of the 
blood are made to ascertain the amount of sugar pres- 
ent — also the quantity of nitrogen (protein) matter 
which is present in the blood. These and numerous 
other special investigations which are important in 
certain cases are not necessary for the vast majority 
of individuals. 

Bismuth Meal: In all cases of chronic constipation 
in connection with obesity, we like to give the patient 
the so-called "Bismuth Meal" and thus place our- 
selves in a position to study, by means of the X-ray, 
the whole digestive tract — from one end to the other. 
This sort of an investigation puts us in the way of 
being able intelligently to prescribe for constipation 
as well as obesity; and sometimes it is just as desirable 
to cure the one as the other. 

The X-ray has revolutionized our knowledge of, 
and treatment for, chronic constipation — but more 
about this in a later chapter. 

Vasomotor Tone: As a preliminary to the hydro- 
therapy of the reducing regime — the baths, etc. — 
the patient's blood-pressure in the standing, sitting, 
and lying positions is taken — after moderate exercise 
also — and these findings, together with the results of 
the "ice-water test" on the skin, furnish the data 



74 HOW TO REDUCE AND HOW TO GAIN 

for computing the percentage of the " Vasomotor 
Tone," and when this is below 75 per cent — special 
precautions must be taken when it comes to the ad- 
ministration of cold baths and other sudden shocks to 
the circulation. 

Strength Test: This consists in measuring the 
strength of each group of muscles by means of the 
Universal Dynamometer. This will show in a most 
striking manner the gains from time to time, if re- 
peated, in muscular strength, which appear hand in 
hand with the progress of the flesh-reducing regime. 

We know now that our candidate is in fit condition 
to begin reducing — our examinations are supposed 
to have shown him or her to be in a fairly normal con- 
dition — and so, in the next chapter, we will start 
right out on the first step of this delightful path which 
so certainly and pleasantly leads to " getting thin." 



CHAPTER IX 
GENERAL REDUCING RULES 

FAT in the body represents inert material stored 
up mainly for nutritive purposes ; hence, in hun- 
ger it is used up largely and serves to protect more 
important tissues. Thus, experiments have shown that 
in long periods of fasting, adipose tissue may be con- 
sumed to the extent of 97 per cent of the total amount 
present, while the heart and nervous tissue will not 
lose over 3 per cent of their tissue substance. During 
this period of flesh reduction, we advise that the habits 
of life be regulated in accordance with the following 
general rules — the details being prescribed according 
to the needs of the individual : 

1. Play the Game: Be sure that you understand 
just what your doctor wants you to do, or just what 
you aim to accomplish. Weigh yourself not less than 
once a week on the same scale. Play the game — live 
up to the rules. 

2. Mastication: Thorough mastication of your 
food is essential to good digestion, but we are not at 
all desirous that fat folks should become interested in 
" Fletcherizing " their food. The more you chew 
your food, the more of it will be digested. We ad- 

75 



76 HOW TO REDUCE AND HOW TO GAIN 

vise that you simply give the food a good, everyday 
mastication. 

5. Under eating: The fundamental underlying 
principle of reducing is all expressed in the one word 
— underfeeding. Carry out your diet regime faith- 
fully and conscientiously. 

4. Your Dietary: Remember — you will be told 
that certain foods are non-fat producers — that you 
may eat quite freely of them; stick to this dietary and 
leave entirely alone those fattening foods which you 
find on the forbidden list. 

5. Number of Meals: There is a great difference 
of opinion regarding the number of meals per day to 
be eaten during a reducing campaign. We think a 
great deal depends on the personal habits and inclina- 
tions of the patient. Many do well on three, four, or 
even five small meals; others do best on practically 
one meal a day. The latter method has the advantage 
of enabling you to "fill up" in old-fashioned form at 
least once a day. The calories for the day are pre- 
scribed — and it makes little difference whether this 
given amount of food is eaten at one sitting or five — 
let the patient's personal preference decide this cmes- 
tion. The majority do best on two meals a day. 

6. Your Appetite: If you have a normal appetite, 
you will not suffer much hunger while reducing; if 
you have an abnormal appetite — resolve to curb and 
control it. It is not necessary to eat until one is dis- 



GENERAL REDUCING RULES yy 

tressed in order to appease natural and normal hunger. 

7. Too Much Sleep: Don't sleep too much while 
reducing. Take six or seven hours of rest — no more. 
Keep bright and active, and spend little time in bed — 
unless advised to do so by the doctor because of or- 
ganic disorders which may complicate your reducing 
program. 

8. Exercise: Take exercise regularly. Walking is 
possible for everyone, and it is one of the best exer- 
cises in the world ; after that, swimming ; both of these 
exercises bring every muscle in the body into play, and 
make and keep your figure slender. Horse-back riding, 
rowing, and golf are also good forms of physical ex- 
ertion for "reducers." 

p. Clothing: Clothe yourself comfortably and 
sensibly. Do not wear tight shoes nor tight corsets, 
nor tight clothes of any kind. Especially do not 
tighten the neck in any way; it impedes circulation. 
Wear common-sense and seasonable clothing. 

10. Home Treatment: Carry out your home in- 
structions to the letter — don't neglect an item with- 
out having a good reason for so doing — and even 
then, report the fact to your doctor. Take your baths 
or other home treatment just as instructed. 

11. Blood-Pressure: As already has been sug- 
gested — no person with a high blood-pressure (and, 
for that matter, a very low blood-pressure would be 
almost as serious a condition to trifle with) should 



yS HOW TO REDUCE AND HOW TO GAIN 

undertake a reducing regime except when under close 
medical supervision. Such cases require the simul- 
taneous treatment of obesity and high blood-pressure. 
These cases can be reduced without danger, and the 
blood-pressure is nearly always favorably affected by 
a scientific and gradual reduction in weight. Don't 
be afraid to reduce because your blood-pressure is 
high; only see that you are in competent hands while 
the procedure is being carried out. 

12. Reducing Treatments: If you are following 
out the Institutional regime and under a physician's 
supervision, remember that there is a definite reason 
or purpose for each procedure ordered in your case, 
and so, whether it is the Bergonie chair, the roller 
reducer, the sinusoidal exercise bath, the electric-light 
bath, or the Scotch shower and douche — take it regu- 
larly and faithfully. Success comes quickly to those 
who diligently and intelligently carry out every de- 
tail of their individual regime. 

i j. The First Week's Loss: An extremely large 
majority of patients take up this treatment after a 
period of excess nutriment. On the previous days 
and also on the day of the beginning of the treat- 
ment, they have consumed much greater quantities 
of solid and liquid food than they will on the days 
of the treatment. The contents of the stomach and 
intestine are therefore much more abundant and heavy 
at the first weighing than after the expiration of the 



GENERAL REDUCING RULES 79 

first days of treatment, during which the excess liquid 
and the food residues from the " pre-treatment " pe- 
riod have been expelled. The decrease in weight in 
the first week of treatment consists of two factors : the 
loss of fatty tissue, and the difference in the weight 
of the stomach and intestinal contents — and these 
latter items may amount to several pounds. 

The second week's recorded weight gives us the 
first information about the real effect of the treatment. 
The attention of the patient, who is delighted by the 
great success of the first week of treatment, must be 
called to the fact that the good work cannot continue 
at the same rate. They must also avoid the deduc- 
tion that, because the first week has proved a great 
success, they are entitled to increase the diet. The 
patient reflects about his case, and contrary to the 
doctor's prediction as to the slight gain for the next 
week, arrives at the conclusion that one need by no 
means be so particular about following the diet pre- 
scription, since the first week brought such a very large 
loss of weight. The patient thinks that a decrease of 
three or four pounds will probably take place even 
with a somewhat more abundant diet. Result : at best, 
a standstill in the weight; generally a slight increase. 

Many patients attempt, earlier or later, to deter- 
mine whether the continual decrease in weight is not 
an accidental coincidence with carrying out the regime 
and whether it is really necessary to stick absolutely 



80 HO IV TO REDUCE AND HOW TO GAIN 

to the diet directions. They commit transgressions 
which they consider harmless. The next weighing 
teaches them better. Scientific principles govern the 
whole reducing program and increasing success comes 
only to those who are reasonably faithful and intelli- 
gent in carrying out the instructions provided. 



CHAPTER X 
FOODS FOR FAT FOLKS 

IF YOU have an individual prescription for your 
diet — follow it. If you are looking for "reduc- 
ing menus" you will find them in the next chapter. 
This chapter is devoted to a general list of foods 
which are low in fats and carbohydrates and which 
are, therefore, the ideal diet of the reducing regime. 

i. Your Daily Ration: Obese people should eat 
just about one-half the quantity of food they have 
been in the habit of consuming. They should cut 
their daily ration down at least 50 per cent. It mat- 
ters little what you eat if you consult the food tables 
and limit yourself to the number of calories allowed 
you. x\verage obese persons should limit their daily 
ration to about 1,000 calories. Calories are the im- 
portant thing. It matters not what you eat if you do 
not eat more than 1,000 calories — or the number 
ordered for you. Neither does it matter whether you 
eat one meal a day or four — or two or three meals. 

2. The Monotonous Diet: If you find any trouble 
in satisfying your hunger on the food allowance 
designated, you can help considerably by going on a 
monotonous diet — that is, eating only two or three 

81 



82 HOW TO REDUCE AND HOW TO GAIN 

things. Take all of your calories from one or two 
articles on the following General Monotonous Diet 
List : Buttermilk, gluten bread, eggs, lean meat, vege- 
table broths, gluten mush, sour apples, oranges, celery, 
tomatoes, and greens. 

3. Water Drinking: Drink all the water you want 
— at least within reason — or up to five or six glasses 
a day. We do not look with favor upon any reduc- 
ing plan which undertakes to take off flesh by limit- 
ing the water intake much below the average daily 
requirement. Flesh lost at the cost of water starva- 
tion is at too great and dangerous a price. Liquid 
foods may be restricted to advantage, but not water 
drinking. 

4. Foods Permitted: The following foods are per- 
mitted. You can eat about all you wish of these 
articles of diet without exceeding your calorie allow- 
ance. These foods are low in caloric value (most 
of them) and as long as you stick to the list, you can 
eat to your full satisfaction. 

A. Fruits: All fresh, stewed, and canned fruits 
except bananas, figs, dates, olives, and raisins. Cooked 
fruits should be prepared with little or no sugar. (Sac- 
charin may be used.) Eat apples (preferably sour), 
blackberries, blueberries, cherries (preferably sour), 
cranberries, currants, cantaloupes, gooseberries, grape- 
fruit, grapes (sour), lemons, nectarines, oranges, 
peaches, pears (preferably the non-sweet ones), pine- 



FOODS FOR FAT FOLKS 83 

apples, plums, prunes (unsweetened), raspberries, 
strawberries (unsweetened), tomatoes, watermelons, 
and whortleberries. 

B. Vegetables: The majority of the vegetables 
are permitted either raw, cooked, or canned — except 
potatoes (Irish and sweet), beets, green peas, green 
corn, green Lima beans, carrots, squash, and fried egg- 
plant. Vegetables should not be eaten fried or with 
cream sauce. The following vegetables are permitted : 
Artichoke, asparagus, string beans, cabbage, Brussels 
sprouts, sauerkraut, cauliflower, celery, cucumbers, 
greens, lettuce, mushrooms, onions, parsnips, pump- 
kin, rhubarb, radishes, spinach, turnips, eggplant, 
oyster plant, and salads of permitted vegetables — no 
mayonnaise dressing. 

C. Cereals : As a class, the cereals are forbidden 
fruit — they should all be avoided, except, perhaps, 
a small quantity of the following now and then: 
Hard breads or graham bread — small quantity, 
gluten mush and gluten breads, small portion of hom- 
iny. Avoid all the rest of the cereals, breakfast foods, 
breads, and pastries. All nuts, except pecans, pine 
nuts, and Brazil nuts may be eaten; while the dried 
legumes — such as beans, peas, and lentils — form the 
foundation for excellent meat substitutes, and may 
be eaten in moderation. 

D. Dairy Products: Eggs — poached or boiled 
— are permitted occasionally. Buttermilk, skim milk, 



84 HO W TO REDUCE AND HOW TO GAIN 

cottage cheese, and skim-milk cheese are also per- 
mitted. Avoid butter as you would sugar. 

E. Flesh Foods: Most of the meats — except the 
fat meats — can be taken in moderation and within 
the daily calorie allowance, such as: Fish (boiled or 
broiled), lean beef, broiled steak, chicken and other 
fowl (except goose), lean mutton, ham, most wild 
game, oysters, and lean bacon if excess fat is broiled 
off. Do not eat fried meats. Avoid veal and pork. 
The fatty fishes — such as mackerel, eel, and salmon, 
should be used sparingly. 

F. Liquid and Miscellaneous Foods: All thin 
vegetable soups are permitted — such as bouillon. Tea 
and coffee — without sugar and cream* mineral waters, 
fruit ices, and slightly sweetened lemonade are also 
allowed. Chocolate and cocoa are to be avoided. ( Sac- 
charin — in moderate amounts — may be employed 
to sweeten foods in place of sugar.) 

Von Noorden concludes that restriction of fluids 
should only be insisted upon when the following indi- 
cations are present: 

i. Weakness of circulation. A dry diet is advisable here for 
the sake of the heart, apart altogether from the obesity. 

2. At the commencement of my "cures." Here the initial 
loss of weight which the restriction of fluids brings about is 
calculated to make a great mental impression on the patient. 

3. In cases where the restriction results in a diminished ap- 
petite for fat-forming foods. 

4. Where sweat secretion is excessive. He considers that the 
total amount of fluid allowed should not be reduced below 2*& 
pints per day. 



FOODS FOR FAT FOLKS 85 

This, then, is the story of the foods which are poor 
fat producers — foods which enable the fat person 
to eat the most and at the same time reduce the most. 
It is a fact that such a diet will enable the average 
person fully to satisfy the appetite, while at the same 
time the reducing proceeds at a slow but unerring 
pace. 

This list has been constructed with a viefw to show- 
ing the reader what to eat — only casual mention be- 
ing, made of those special articles of diet — the most 
important — which are to be avoided. In order to 
make this matter doubly clear, we next present a list 
of the additional fattening foods which — as a class 
— must be discarded by all who would woo and win 
the sylphlike form. 

FORBIDDEN FOODS 

The reader should bear in mind that these foods 
are placed on the " forbidden list," because they are 
so rich in calories — especially so in comparison to 
bulk — -so that one can eat a thousand or so calories 
without in any way satisfying the appetite. Foods 
on this list may be eaten if the caloric allowance is 
not exceeded. In fact, in the menus which follow — 
for sake of variety — now and then a limited portion 
of some food on the general forbidden list will be 
found. 

1. Fruits: Bananas, figs, dates, raisins, ripe and 



86 HOW TO REDUCE AND HOW TO GAIN 

green olives, the over-sweet fruits, such as sweet pears, 
persimmons, pawpaws, and sweetened stewed fruits — 
except for the smallest amount of sugar or saccharin. 

2. Vegetables: All fried vegetables or vegetables 
served with cream sauce or salads served with oil 
dressings; also sweet potatoes, Irish potatoes, beets, 
green peas, green corn, green Lima beans, green 
shelled beans, carrots, squash, and fried eggplant. 

3. Cereals: All foods rich in starch are prohibited, 
including all cereal foods, breakfast foods, macaroni, 
mushes, breads, crackers, biscuits, cakes, pies, and 
other pastries and puddings; arrowroot, sago, corn- 
starch preparations; together with the nuts and leg- 
umes — dried peas, beans, and lentils. 

4. Dairy Products: Avoid butter (except a trifle 
for seasoning), lard, butterine, rich milk, cream, 
cream cheese and too* many eggs, milk shake, ice 
cream, and ice-cream soda. 

5. Flesh Foods: The meats to be particularly 
avoided are : All fried fish, fowl, and other meats ; 
avoid all veal, pork, fat bacon, goose ; all fat beef and 
mutton ; especially avoid mackerel, eel, and salmon. 

6. Miscellaneous Foods: Avoid also: Tea and 
coffee which contain sugar and cream, sweet lemon- 
ade, thickened soups, cream sauces, mayonnaise dress- 
ings, spices and condiments, chocolate, cocoa, peanuts, 
Brazil nuts, pine nuts, pecans, olive oil, sugar, syrups, 
malt, honey, rich desserts, candy, ice-cream sodas and 



FOODS FOR FAT FOLKS 87 

other sweetened* soft drinks — not to mention wine, 
beer, ale, and all other alcoholic beverages. 

This, ttoen, is the story o»f those foods which allow 
you to eat and get thin ; and the other class or " for- 
bidden fruit" which will add to your troubles and 
delay your triumph over obesity. You are certain of 
success if you play the game intelligently — " according 
to the rules." 

For help in estimating the number of calories in an 
ordinary serving of those foods which are permitted 
— the reader is referred to the table at the end of 
Chapter iv. 

See Fig. 5 for a special list of" The Ideal Reducing 
Foods." These are the foods which will enable you 
to lose the greatest amount in the least time, while 
at the same time causing you the least inconvenience 
in the matter of unsatisfied hunger. 

See Fig. 6 for the reason why so many of your 
favorite dishes have been placed on the " forbidden 
list " — there is a reason. 

Saccharin is not to be recommended as a steady 
article of diet. It is probably harmless when used for 
a short time and in limited amount. It was formerly 
thought to be comparatively harmless; but recent in- 
vestigators have come to regard it less favorably. 
When used moderately in the reducing menus, the 
authors have never observed any undesirable effects 
from the use of saccharin. 



VEGETABLES 


DESSERTS 




Cabbage 


Apple 


Spinach 


Peach 


Sauerkraut 


Orange 


String beans 


Grapefruit 


Brussels sprouts 


Lemon 


Asparagus 


Jello (plain) 


SALADS, 


BREADS 


RELISHES, etc. 


Gluten 


Radishes 


Bran (plain) 


Onions 




Cress 




Tomatoes 


LIQUIDS 


Lettuce 


Buttermilk (fat free) 


Endive 


Skimmed milk 




Unsweetened fru:t-ades 


ENTREES, etc 








Whitefish 




FIG 5. 




Shad 




SPECIAL 
LIST 




Oysters 




OF 




Boiled corned beef 




IDEAL 




Lean beef 




REDUCING 




Veal 




FOODS 




Mushrooms 









Here is a list of foods which MUST NOT be eaten, and 
the reason why. 

A slight study of the proportions of fat and carbo- 
hydrates they contain will make perfectly clear the reason 
why they are excluded from a diet which is meant to de- 
stroy fat. It will be seen that, in certain instances, fruits 
and nuts are as diligent fat producers as bacon and corn. 

The figures given in the following list are quoted from 
Mr. C. F. Langworihy's valuable compilation : 



*» Because it contains 

^ ^ percentage of 

s so Carbo- 

£ ^ Fats hydrates 

Milk 4 4 

Cream 18.5 4.5 

Cheese 18.5 2.4 

Pork 30 

Ham 38.8 

Olive oil ... 100 

Bacon 67 

Lard 100 

Corn 4.3 734 

Wheat 2.2 73.7 

Buckwheat. 2.2 73 

Rice 2 77 

Oats 3 69.2 

White bread. 1.3 53 



■v. Because it contains 

j* q percentage of 

^^ r u 

3 ** Carbo- 

jx, IS; Fats hydrates 

Macaroni . . 1.5 15.8 

Sugar 100 

Stick candy. 96 

Potatoes ... 0.1 18.4 

Green corn. 1.1 19.7 

Figs 74 

Bananas ... 22 

Grapes 1.6 19 

Unfermented 

grape juice 20.3 

Chestnuts .. 7 74-2 

Walnuts ... 63.4 16.1 

Raisins 3.3 76.1 



All these dangerous fat-making foods have been largely 
excluded from the menus ; but there remain innumerable 
dishes at once satisfying and fascinating. 



FIG. 6. FORBIDDEN FOODS : WHY 



CHAPTER XI 

REDUCING MENUS 

y I "AHE capacity of a meal to satisfy depends not, 
X or at least not primarily, upon its caloric value, 
but upon the weight and, especially upon the volume 
of its solid constituents. Liquids are not counted; 
they are removed from the stomach in a direct way. 
We cannot satisfy the appetite with water. 

SATISFYING MEALS 

Now since the satisfaction of the feeling of hunger 
cannot be altogether disregarded, the ideal reducing 
foods are those possessing a low caloric value, while 
at the same time affording considerable bulk for a 
given weight. For instance, one very small porter- 
house steak contains as much nutriment as a dozen 
raw oysters, and one large fig is as nourishing as five 
or six servings of lettuce; and so we see that in the 
selection of foods which will both satisfy and yet 
reduce, the utmost care must be exercised. The de- 
sire to fill the patient's stomach without supplying 
him with undue quantities of nutriment causes us 
to make abundant use of these "filling" foods, such 
as cucumbers, radishes, celery, lettuce, and varieties 
of green salad prepared with but little oils, fats, etc. 

90 



REDUCING MENUS 91 

Fruits are a valuable aid in reducing, and among 
the most serviceable may be mentioned apples, ber- 
ries, currants, and strawberries — but above all apples 
head the list, particularly the sour ones. Apples can 
be enjoyed almost the year around and are relished 
by an exceedingly large number of people. They con- 
tain but comparatively little nutritive value; their 
sugar content amounting to 7 per cent or less. Pears, 
plums, cherries, and oranges are also permitted in 
moderate amounts. Grapes contain, for the most part, 
as much as 15 per cent sugar. Hence, compared to 
apples, they must be eaten in smaller quantities. Many 
persons who, from fear of becoming fat, never put a 
lump of sugar in their coffee, day after day inno- 
cently eat large quantities of grapes, alleging that 
" grapes give no nourishment/' while, as a matter of 
fact, those half-dozen bunches of grapes have a sugar 
content amounting to five or six hundred calories; 
hence, equal to thirty lumps of sugar. 

The menus which follow supply the exact foods 
required by the obese man or obese woman, not only 
for the reduction of flesh, but for the maintenance of 
healthy tissues. 

They are arranged in accordance with the seasons 
of the year, with the respective necessity for both 
summer and winter demands for heat and energy. 

About one thousand calories are allowed for each 
day's consumption; approximately three or four hun~ 



92 HO W TO RED UCE AND HOW TO GAIN 

dred calories for lunch and about six hundred for 
dinner; the plan being to provide for two meals a 
day. 

The majority of our patients prefer to omit break- 
fast and eat an early lunch. If breakfast is desired, 
a glass of skimmed milk, buttermilk, coffee, or sub- 
stitute without cream or sugar, may be taken. 

The following "reducing menus" provide for ten 
days' suggestive bills of fare for each of the four sea- 
sons of the year. These menus are typical of many 
others which can be varied to meet local conditions 
regarding food supplies, and to suit varying individual 
tastes. 

Since the end-products of the digestion of meat, 
including fish and fowl, are so highly acid, we have 
used meat substitutes in one-half of these reducing 
menus. 

Opposite each article, its caloric value is tabulated. 
Some of the early lunches will run under four hun- 
dred calories and some of the dinners will run a little 
over six hundred calories. The intention is to have 
the day's ration total about one thousand calories. 
Tea or coffee is not included in these menus, as the 
nourishment in a cup of tea or coffee is only that 
found in the cream and sugar used. 

On retiring, a cup of " cooked" bran may be taken 
in hot water, which will aid in promoting peristalsis, 
and thus constipation may be avoided. 



REDUCING MENUS 93 

REDUCING MENUS FOR JUNE, JULY, AND 
AUGUST 

EARLY LUNCH 

Calories * 

Radishes (5 good size) 25 

Cold tongue ( 1 large serving) 100 

Bran bread — without butter ( 1 slice) 100 

Lemonade — sweetened with saccharin ( 1 glass) 75 

300 
DINNER 

Calories 

Baked fish (ordinary serving) 100 

Small steak (broiled) = 150 

Spinach — lemon or vinegar (2 servings) 100 

Bran bread — no butter (1 slice) 100 

Sliced cucumbers — plain (3 servings) 60 

Cantaloupe (1 ordinary) 200 

710 
EARLY LUNCH 

Calories 

Cottage cheese (4 cubic inches) 100 

Combination salad — plain (large serving) 100 

Raspberries — sweetened with saccharin (2 servings).... 200 



400 
DINNER 

Calories 

Plain omelet (3 eggs) 250 

Baked onions (1 serving) 50 

Beet tops ( 1 large serving) 50 

Celery (6 large stalks) 50 

Blackberries — sweetened with saccharin (2 servings)... 200 

— 600 



1 This estimation of calories is, of course, only approximate, but is suffi- 
ciently accurate to serve the practical purposes of the " Reducing Regime." 



94 HOW TO REDUCE AND HOW TO GAIN 

EARLY LUNCH 

Calories 

Cheese sandwich (2 thin slices rye bread — no butter) 200 

Tomato and lettuce salad — plain (large serving) 50 

Fresh cherries (25) 100 

350 
DINNER 

Calories 

Fish (ordinary serving) 100 

Small steak (broiled) 150 

Graham bread ( 1 slice) 100 

Radishes (5 large) 25 

Baked onions — plain (2 servings) 100 

Sliced tomatoes (1 extra large) 50 

Rhubarb sauce — saccharin (2 servings) 50 

575^ 
EARLY LUNCH 

Calories 

Broiled mushrooms (6 large) 100 

Dry toast ( 1 slice) 100 

Sliced cucumbers — plain (2 servings) 50 

Peaches (3 small) 100 

350 
DINNER 

Calories 

Cottage cheese (4 cubic inches) 100 

Gluten bread ( 1 serving) 100 

Tomato macaroni (2 servings) 200 

Cauliflower — plain (2 servings) 50 

Cucumber and tomato salad with cress (2 large servings) 50 
Fruit ice — sweetened with saccharin (small serving) 100 

600 
EARLY LUNCH 

Calories 

Cold meat — with relish (large serving) 150 

Cress — plain (large serving) 25 

Lemonade — sweetened with saccharin (1 glass) 75 

250 



REDUCING MENUS 95 

DINNER 

Calories 

Fish (ordinary serving) 100 

Broiled chicken (one-half) 250 

Graham roll (1) 100 

Brussels sprouts — plain (2 servings) 50 

Endive — lemon or vinegar (large serving) 50 

Peaches (3 ordinary) 100 

Buttermilk ( 1 glass) 75 

725 
EARLY LUNCH 

Calories 

Vegetable combination salad (large serving) 100 

Rye bread (1 slice) 100 

Cheese (one and one-half inch cube) 100 

300 
DINNER 

Calories 

Broiled mushrooms (6 small) 100 

Plain omelet (3 eggs) 250 

Sliced tomatoes (2 large whole) 65 

Spinach — lemon or vinegar (2 large servings) 100 

Sliced pineapple — fresh, no sugar (4 thick slices) 100 

Limeade — sweetened with saccharin (1 glass) 75 

690 
EARLY LUNCH 

Calories 

Cold chicken (one-fourth) 100 

String beans — plain (2 servings) 40 

Sliced peaches — sweetened with saccharin (3) 125 

DINNER 

Calories 

Fish (ordinary serving) 100 

Roast sirloin of beef (large serving) 200 

Asparagus — plain (1 large serving) 50 



96 HOW TO REDUCE AND HOW TO GAIN 

Calories 

Sliced tomato ( I whole) 35 

Cress salad (2 large servings) 40 

Fruit water ice (large serving) 200 

625 
EARLY LUNCH 

Calories 

Shelled walnuts ( 12 halves) 100 

Head lettuce — plain (2 large servings) 5° 

Fresh pears (1 large) 100 

Skimmed milk ( 1 glass) 75 

325 
DINNER 

Calories 

Cheese macaroni (large serving) 200 

One roll — without butter 100 

Cauliflower — plain (2 servings) 50 

Egg and lettuce salad — plain (1 egg and */ 2 head lettuce) 125 
Strawberries — sweetened with saccharin (2 large servings) 200 

675 
EARLY LUNCH 

Calories 

Vegetable combination salad — plain (large serving) 100 

Corned beef hash — with relish (small serving) 100 

Pears ( 1 large) 100 

Lemonade, sweetened with saccharin — or buttermilk 75 

375 
DINNER 

Calories 

Meat loaf (large serving) 150 

Bran bread — without butter (1 slice) 100 

Steamed parsnips — plain (large serving) 100 

Cucumbers — plain (large serving) 25 

Green onions (5 to 12) 35 

Cantaloupe ( 1 whole) 200 

610 



REDUCING MENUS 97 

EARLY LUNCH 

Calories 

Filberts (10 whole) 100 

Blueberries — sweetened with saccharin (2 large servings) 100 

Head lettuce — plain ( 1 whole) 50 

250 
DINNER 

Calories 

Plain omelet (3 eggs) 250 

Dry toast ( 1 slice) 100 

Cheese (one and one-half inch cube) 100 

Boiled beet tops — lemon or vinegar (2 large servings).. 100 

Sliced tomatoes (2 large whole) 75 

Grapes (1 average bunch) 100 

725 

REDUCING MENUS FOR SEPTEMBER, 
OCTOBER, AND NOVEMBER 

EARLY LUNCH 

Calories 

Hard-boiled egg with hot tomato sauce (1) 125 

Cantaloupe (one-half) 100 

Bran bread — no butter (1 slice) 100 

325 
DINNER 

Calories 

Fish (ordinary serving) 100 

Hashed turkey — with mushrooms (large serving) 200 

Chestnut, apple, and celery salad — plain., 100 

Spinach — lemon or vinegar (2 large servings) 100 

Grapes (2 average bunches) 200 

700 
EARLY LUNCH 

Calories 

Cutlet of tenderloin (1 small) 100 

Apple and celery salad — plain 100 



98 HOW TO REDUCE AND HOW TO GAIN 

Calories 

Stewed oyster plant (2 servings) 50 

Graham bread (one-half slice) 50 

300 
DINNER 

Calories 

Savory nut loaf (large serving) 200 

Rye bread ( 1 slice) 100 

Cottage cheese (4 cubic inches) 100 

Combination salad — plain (large serving) 100 

Apples (2) 200 

700 
EARLY LUNCH 

Calories 

Cold meat — relish (ordinary serving) 100 

Pineapple and lettuce salad — plain (1 slice pineapple, 1 

head lettuce) 100 

Apple or pear (1) 100 

Buttermilk ( 1 glass) 75 

375 
DINNER 

Calories 

Oysters — plain (6 large) 50 

Fish (ordinary serving) 100 

One roll — without butter 100 

Roast chicken (one-fourth) 125 

String beans — plain (2 large servings) 50 

Sliced tomato (1 large) 35 

Watermelon ( 1 serving) 100 

560 
EARLY LUNCH 

Calories 

English walnuts (6 halves) 50 

Head lettuce — plain (1 whole) 50 

Watermelon (2 servings) 200 

300 



REDUCING MENUS 99 

DINNER 

Calories 

Savory lentil roast (large serving) 200 

Rye bread — without butter (1 slice) , 100 

Spinach — lemon or vinegar (2 large servings) 100 

Sauerkraut (large serving) 50 

Fresh apples (2) 200 

650 
EARLY LUNCH 

Calories 

Hamburger steak with onions (1 small serving) 150 

Cold slaw (large serving) 50 

Fruit salad — sweetened with saccharin (large serving).. 100 



300 
DINNER 

Calories 

Raw oysters (6 large) 50 

Fish (ordinary serving) 100 

Saddle of mutton — mint sauce (large serving) 200 

One roll — without butter 100 

Mashed turnip (large serving) 50 

Eggplant — fried (1 large slice) 50 

Pears (2 large) 200 

750 
EARLY LUNCH 

Calories 

Broiled mushrooms (3 large, or 6 small) 100 

Cold game (ordinary serving) 100 

Cucumber salad — lemon or vinegar (large serving) 50 

Watermelon (1 serving) 100 

350 
DINNER 

Calories 

Fish (ordinary serving) 100 

Roast beef — avoid fat (ordinary serving) 100 



ioo HOW TO REDUCE AND HOW TO GAIN 

Calories 
Wilted lettuce — I strip lean bacon (ordinary serving)... 150 

String beans — plain (2 large servings) 50 

Peaches (3 small) 100 

600 
EARLY LUNCH 

Calories 

Cottage cheese (4 cubic inches) 100 

Salad — grapefruit (one-half), celery (4 stalks), lettuce 

(half head) 150 

Roll — without butter ( 1 ) 100 

250 
DINNER 

Calories 

Toasted cheese (one and one-half inch cube) 100 

Cracker ( 1 large square) 25 

Savory dried pea puree with onions 150 

Baked vegetable oyster (2 large servings) 50 

Cauliflower — plain (large serving) 30 

Graham roll — without butter ( 1 ) 100 

Fresh apples (2) , or other fruit 200 

~655 
EARLY LUNCH 

Calories 

Wilted lettuce with 1 strip lean bacon (small serving) 150 

Cottage cheese (4 cubic inches) 100 

Fresh pineapple — saccharin (3 thick slices) 100 

350 
DINNER 

Calories 

Fish (ordinary serving) 100 

Roast turkey (large serving) 150 

Dressing (small serving) IOO 

Cranberry sauce — saccharin (small serving) 100 

Baked onions (ordinary serving) 50 



REDUCING MENUS 101 

Calories 

Nut and apple salad (ordinary serving) ioo 

Peaches (3 small) 100 

700 
EARLY LUNCH 

Calories 

Peanuts (13 double) 100 

Vegetable salad — plain (large serving) 50 

Pears (2 large) 200 

350 
DINNER 

Calories 

Mushroom omelet (3 eggs) 300 

Mashed turnips — plain (2 servings) 75 

Escalloped tomatoes (2 servings) 100 

Graham bread ( 1 slice) 100 

Apple sauce (ordinary serving) 100 

675 
EARLY LUNCH 

Calories 
Corned beef hash — with onions and tomato sauce (small 

serving) 150 

Lettuce — plain ( 1 whole head) 50 

Casaba melon (one-eighth) 100 

300 
DINNER 

Calories 

Raw oysters (6 large) 50 

Wild rabbit or hare — stewed (large serving) 150 

One roll — without butter 100 

Sliced Bermuda onion (large serving) 25 

Cabbage slaw (2 ordinary servings) 75 

Apples (2 large) 200 

760 



102 HOW TO REDUCE AND HOW TO GAIN 

REDUCING MENUS FOR DECEMBER, 
JANUARY, AND FEBRUARY 

EARLY LUNCH 

Calories 

Ham — boiled (large serving) 125 

Baked squash ( 1 serving) 50 

Orange (1) 100 



275 
DINNER 

Calories 

Pan roast oysters — plain (6 large) 50 

Roast fowl (one-half) 250 

Brussels sprouts — plain (2 servings) 50 

Sliced tomatoes (2 whole) 65 

Fresh apples (2) 200 

615 
EARLY LUNCH 

Calories 

Poached egg (1) 75 

Toast ( 1 slice) 100 

Celery (6 stalks) 50 

Orange (1) 100 

325 
DINNER 

Calories 

Toasted cheese (one and one-half inch cube) 100 

Baked beans (large serving) 150 

California artichokes — lemon (2) 100 

Rye bread — without butter ( 1 slice) 100 

Sliced tomatoes — plain (2 whole) 65 

Nectarines (2) 100 

615 



REDUCING MENUS 103 

EARLY LUNCH 

Calories 

One poached egg on toast ( 1 slice) 200 

Apple and celery salad — plain (large serving) 100 

Lemonade — sweetened with saccharin (1 glass) 75 

375 
DINNER 

Calories 

Oysters — plain (6 large) 50 

Fish (ordinary serving) 100 

Hare with sauerkraut (2 large servings) 150 

Combination salad (large serving) ? . 100 

Casaba melon (one-fourth) 200 

600 
EARLY LUNCH 

Calories 

Small steak — broiled 150 

Stewed tomatoes — plain (2 large servings) 50 

Apple (1) 100 

300 
DINNER 

Calories 

Oysters — with relish (6) 50 

Fillet of whitefish — no sauce (ordinary serving) 100 

Roast beef (ordinary serving) 100 

Cauliflower — plain (2 large servings) 60 

One roll — without butter 100 

Sliced Hawaiian pineapple (4 small slices) 300 

710 
EARLY LUNCH 

Calories 

Hominy (large serving) 100 

Wilted lettuce — 1 lean strip bacon (1 serving) 100 

Prunes — sweetened with saccharin (6 large) 100 

300 



104 H0W TO RED UCE AND HO W TO GAIN 

DINNER 

Calories 

Broiled mushrooms (3 large, or 6 small) 100 

Toasted wheat bread ( 1 slice) 100 

Nut roast (large serving) 150 

Tomato sauce (4 tablespoonfuls) 100 

Head lettuce — lemon or vinegar ( 1 whole) 50 

Canned pears (2 whole) 200 

700 
EARLY LUNCH 

Calories 

Cold turkey (ordinary serving) 100 

Fruit salad — saccharin (large serving) 100 

Bran bread — without butter (1 slice) 100 

300 
DINNER 

Calories 

Oysters (6) 50 

Fish (ordinary serving) 100 

Fillet of beef — no gravy (large serving) 150 

One roll — without butter 100 

Puree of celery root (large serving) 75 

String beans — canned, plain (2 large servings) 75 

Orange (1 large) 100 

650 
EARLY LUNCH 

Calories 
Broiled mushrooms (6 small) with Spanish onion (one- 
half) 150 

Head lettuce ( 1 whole) 50 

Nectarine ( 1 ) 50 

250 
DINNER 

Calories 

Cottage cheese (4 cubic inches) 100 

Whole wheat bread — without butter (1 slice) 100 



REDUCING MENUS 105 

Calories 

Savory nut roast (large serving) 150 

Mashed turnips — plain (3 ordinary servings) 100 

Canned pineapple (3 large slices) 300 



750 
EARLY LUNCH 

Calories 

Cold fowl (ordinary serving) 100 

Celery and apple salad — lemon or vinegar (large serving) 100 
Lemonade — saccharin ( 1 glass) 75 

275 
DINNER 

Calories 

Raw oysters (6) 50 

Fish (ordinary serving) 100 

Roast fowl with tomato jelly (one-fourth) 150 

Graham roll — without butter (1) 100 

Steamed parsnips — plain (two servings) 100 

Cold cabbage slaw (large serving) 50 

Canned blueberries (2 servings) 200 



650 
EARLY LUNCH 

Calories 

Toasted cheese (one and one-half inch cube) 100 

Crackers (2 large square) 50 

Buttermilk ( 1 glass) 75 

Oranges (2 small or 1 large) 100 



325 
DINNER 

Calories 

Fruit salad — plain (large serving) 100 

Nut loaf with tomato sauce (large serving) 150 

Sauerkraut (large serving) 100 

String beans — plain (3 servings) 75 



106 HOW TO REDUCE AND HOW TO GAIN 

Calories 

One roll — without butter ioo 

Large apple ( i ) ioo 

625 
EARLY LUNCH 

Calories 

Celery (6 stalks) , or radishes (12) 50 

Small steak 150 

Bran bread — without butter ( 1 slice) 100 

300 
DINNER 

Calories 

Raw oysters — with relish (6) 50 

Fish (ordinary serving) 100 

Roast turkey — with cranberry sauce (ordinary serving) . . 150 

Baked squash ( 1 large serving) 75 

Nut, celery, and apple salad — lemon or vinegar 100 

Graham roll — without butter (1) 100 

Canned peaches (2 halves) 100 

675 

REDUCING MENUS FOR MARCH, APRIL, 
AND MAY 

EARLY LUNCH 

Calories 

String beans — plain (2 servings) 40 

One roll — without butter 100 

Head lettuce ( 1 whole) 35 

Oranges (2 small, or 1 extra large) 150 

325 
DINNER 

Calories 

Fish — no sauces (small serving) 50 

Boiled beef (large serving) 150 



REDUCING MENUS 107 

Calories 

Boiled cabbage (2 servings) 50 

Baked onions — plain (2 servings) 100 

Nut and apple salad — plain (large serving) 200 

Buttermilk — or lemonade (saccharin) 100 

650 
EARLY LUNCH 

Calories 

Celery (6 stalks) 50 

Plain omelet (2 eggs) 175 

Canned pineapple (1 slice) 100 

325 
DINNER 

Calories 

Savory lentils baked with onions (large serving) 200 

Baked squash (1 small serving) 50 

Beet top greens (large serving) 50 

Radishes (5 large) 25 

Rye bread — without butter (1 slice) 100 

Cheese (one and one-half inch cube) 100 

Large apple 100 

625 
EARLY LUNCH 

Calories 

Broiled mushrooms (3 large, or 6 small) 100 

Toasted bread (1 slice) 100 

Combination vegetable salad — plain (I large bowl) 60 

260 
DINNER 

Calories 

Fruit salad — no dressing or sugar (1 large serving) 100 

Broiled spring chicken (one-half) 250 

Graham roll — without butter (1) 100 

Greens — lemon or vinegar (2 large servings) 100 

Fruit ice — sweetened with saccharin (small serving).... too 

650 



io8 HOW TO REDUCE AND HOW TO GAIN 

EARLY LUNCH 

Calories 

Poached egg (i) ioo 

Toasted bread — without butter (i slice) ioo 

Tomato and water-cress salad (3 large servings) 75 

Whole milk (1 glass) 100 

375 
DINNER 

Calories 

Split peas and onions (2 servings) 200 

Brussels sprouts — plain (2 servings) 50 

Stewed tomatoes (2 servings) 50 

One roll — without butter 100 

Apples (2 large) 200 

600 
EARLY LUNCH 

Calories 

Cold roast beef — lean ( 1 serving) 100 

Celery (6 large stalks) 50 

Large apple or orange (1) 100 

250 
DINNER 

Calories 

Fish ( 1 serving) 100 

Celery (6 stalks) 50 

Roast beef — lean (2 servings) 200 

Greens — lemon or vinegar (2 large servings) 100 

Hominy — plain (small serving) 100 

Sliced tomatoes ( 1 whole, large) 50 

Apple or orange (1) 100 

700 
EARLY LUNCH 

Calories 

Roasted cheese (one and one-half inch cube) 100 

Crackers (4 large) 100 






REDUCING MENUS 109 

Calories 

Head lettuce (1 whole) with lemon (one-half) 75 

Orange ( 1 large) 100 

375 
DINNER 

Calories 

Fresh fruit salad — plain (large serving) 100 

Baked beans (2 servings) 250 

Mashed turnips — plain (3 servings) 100 

Hominy (large serving) 100 

Large apples or oranges (2) -. 200 

750 
EARLY LUNCH 

Calories 

Herring (1 medium size) 200 ,; 

Rye bread — without butter ( 1 slice) 100 

Canned pineapple (1 slice) 100 

400 
DINNER 

Calories 

Fish (ordinary serving) 100 

Broiled squab or pigeon (1) 150 

Spinach — lemon or vinegar (2 servings) 100 

Cold slaw — plain (2 servings) 75 

Orange ( 1 large) 100 

525 
EARLY LUNCH 

Calories 

Cottage cheese (4 cubic inches) 100 

Combination salad — plain (small serving) 75 

Stewed pears — saccharin (2 halves) 100 

275 
DINNER 

Calories 

Fresh fruit salad (ordinary serving) 100 

Fillet of whitefish (ordinary serving) 100 

Small steak — lean 150 

Baked squash (2 servings) 100 



no HOW TO REDUCE AND HOW TO GAIN 

Calories 

Asparagus tips — plain (large serving) ioo 

Sauerkraut (large serving) 50 

Apples (2 small) 150 

750 
EARLY LUNCH 

Calories 

Cold chicken (one-fourth) 100 

Stewed turnips — plain (3 servings) 100 

Strawberries — sweetened with saccharin (1 serving) 100 

300 
DINNER 

Calories 

Fish — without sauce (ordinary serving) 100 

Roast mutton — lean ( 1 large serv ing) 200 

Spinach — lemon or vinegar (2 large servings) 100 

One roll — without butter 100 

String beans — plain (3 servings) 60 

California plums (3) 100 

560 
EARLY LUNCH 

Calories 

Combination salad — plain (large serving) 100 

Toasted American cheese (one and one-half inch cube) . . . 100 
California pears (2 large) 200 

400 
DINNER 

Calories 

Roasted peanuts (13 double) 100 

Savory nut and lentil roast (1 large serving) 200 

Stewed tomatoes (2 servings) 50 

Cold slaw — plain (1 large serving) 50 

Fruit salad — sweetened with saccharin (2 large servings) 200 

600 
REDUCING WHILE ON VACATION 

Many have successfully reduced while on vacations 
and in such instances when time hangs heavily on the 



REDUCING MENUS in 

hands and there is a constant desire to eat often, we 
offer a suggestive division of the day's allotment into 
six meals instead of two. 

The following regime may be followed for six 
weeks with great satisfaction in weight reduction. 

BREAKFASTS 

7 :oo a. m. One glass lemonade — without sugar 

One and one-half ounces lean ham or bacon 
One dry roll 
10:00 A. M. Fresh fruit; one serving only of the following 
varieties : Apple, peach, orange, or half grapefruit 
12:00 m. Fresh fruit only 

DINNER 

2 :oo p. m. Clear soup or broth — four ounces (fat skimmed off) 
Abundant green vegetables (no oil, butter, cream. 

or milk) 
They may include spinach, string beans, lettuce, 

onions, celery, cress, cabbage, tomatoes, radishes, 

cauliflower 
Salads are allowed with lemon or vinegar only 
Two glasses of lemonade (without sugar) may be 

sipped after the dinner, or one glass of buttermilk 

LUNCH 

4:30 p.m. Cup of tea — without milk or sugar 

SUPPER 

7 :30 p. m. Three ounces lean beef, mutton or lamb (occa- 
sionally boiled fish or chicken) 

One slice bran bread, graham bread, dry toast, or 
stale bread 

Radishes 

Sour pickles 



CHAPTER XII 
EXERCISE IN RELATION TO REDUCING 

EXERCISE in the open air and indoor gymnas- 
tics, together with the cold bath, tend to keep 
the body healthy and the mind in a happy mood — 
they also promote tissue-change. But their great sig- 
nificance largely lies in their general hygienic advan- 
tages, although they are of some value as reducing 
adjuncts. 

THE MUSCLES AS REDUCERS 

Muscles are not merely mechanical instruments of 
energy, they are also storehouses of power. A great 
deal of the heat by which the body is kept warm dur- 
ing cold weather originates in the muscles. This is 
the explanation of shivering and chattering of the 
teeth when one has been subjected to prolonged chill- 
ing. Muscular exercise increases bodily heat; there- 
fore when the body is chilled to the point of danger 
and its owner does not know enough to engage in 
physical exercise for the production of heat, Nature 
produces involuntary exercise in the form of shiver- 
ing — which phenomenon might be regarded as a sort 
of lazy man's forced exercise. 

112 



EXERCISE 113 

The muscles contain a substance which scientists 
have named oxidase. It is a digestive ferment which 
has power to oxidize; that is to burn up the sugar 
which Nature stores in the muscles for this purpose. 
During contraction muscle tissues are actually de- 
stroyed. A too rapid destruction of muscle permits 
the accumulation of various acids and other poisons 
resulting from tissue waste, and this explains why one 
experiences so much muscle soreness after prolonged 
or intense physical exercise when unaccustomed to 
it; and also as to the general sensation of fatigue, 
which is due to the circulation of these acid muscle 
poisons in the blood. 

We have an ideal energy engine in the human body, 
embracing its bony skeleton, muscles, tendons, liga- 
ments, etc. The combined strength of all the groups 
of muscles in the average body is equal to lifting 
about six thousand pounds. One-half of this strength 
is in the legs, one-quarter in the arms, and one-quarter 
in the trunk. The human body is a great system of 
complex mechanical leverage, and at any and every 
point of inspection exhibits abundant evidence that 
man was made to work. 

REQUIRED DAILY EXERCISE 

The amount of daily exercise required has been the 
subject of much discussion in scientific circles. It is 
impossible to offer definite rules. Everything depends 



114 H0W T REDUCE AND HOW TO GAIN 

upon the individual, his strength, the condition of his 
muscles, etc. It is the author's opinion that for the 
average healthy man or woman, the daily amount of 
exercise which would keep the body strong and healthy 
is represented by a five- or six-mile walk in the open 
air — arms swinging, chest well expanded, abdominal 
muscles rotund, the spinal curve well maintained — 
in fact the whole body thoroughly energized. It must 
be remembered that this represents the sum total of 
exercise for one day. Now, if one does housework, 
walks to and from the office, climbs stairs, or engages 
in any other line of work calling into use various 
muscles of the body — this work must be subtracted 
from the proposed six-mile walk. This walk is sug- 
gested as representing an agreeable form in which 
daily physical exercise may be profitably taken by ordi- 
nary individuals in good health. 

SYSTEMATIC AND SYMMETRIC EXERCISE 

Physical exercise should be systematic and sym- 
metric — not spasmodic and excessive. Man should 
cultivate his mental and moral faculties, as well as 
develop his physical powers. All his time and energy 
should not be spent in oiling the machine — exercis- 
ing the physical body. 

Regular, light, and, preferably, useful exercise is 
much superior to irregular and excessive athletics. 
No doubt much physical good has come from our mod- 



EXERCISE us 

ern school athletics, yet every physician is compelled 
to recognize many undesirable results from excessive 
exercise and overphysical training, chief of which is 
the so-called "athletic heart," which often appears 
several years after the discontinuance of extraordi- 
nary physical activity on the part of college athletes. 
It is much better for the health to train and develop 
the heart and other muscles reasonably, than to over- 
train these organs when young, and be compelled to 
discontinue these active exercises in middle life. 
There is great danger of fatty degeneration of the 
heart and other muscles. (See Fig. 4.) 

EXERCISE AND THE HEART 

Excessive, overviolent exercise may dilate the heart, 
and is always dangerous in weakened, aged, or obese 
individuals, or those with hard arteries and weak 
hearts. The time of special danger to the heart in 
the course of violent exercise is that point just before 
one gets what is commonly called his " second wind," 
a term signifying that the heart has become able to 
pump the blood through the lungs fast enough to ac- 
commodate the increased demands for oxygen on the 
part of the exercising muscles. As a rule, sudden 
sprinting is dangerous on the part of men and women 
who are above thirty-five years of age. 

All forms of physical exercise which produce trunk 
bending, including walking, are invaluable in the pre- 



1 1 6 HOW TO REDUCE AND HOW TO GAIN 

vention and cure of constipation. These forms of 
exercise promote regular, normal movements of the 
intestinal tract. Constipation is becoming one of the 
curses of our present-day civilization, and it is due 
not only to superficial and wrong methods of breath- 
ing, resulting in abdominal congestion, with its con- 
sequent train of headache and depression, but also to 
increasing physical inactivity, which comes to us as a 
legacy of modern inventive ingenuity. 

EXERCISE DANGERS 

We have emphasized the harm of overdoing phys- 
ical exercise, calling attention to the danger of sub- 
sequent fatty degeneration in heart and muscles. 
Dr. Winship was able to lift twenty-eight hundred 
pounds, but he died early in life. 

The dangers from heat stroke must be borne in 
mind while exercising during the heated term. Heat 
stroke is most likely to occur under the following 
conditions : 

1. Alcohol 

2. Fatigue 

3. Close rooms 

4. Clouded sky 

5. Tight clothing 

6. Humid atmosphere 

7. Excessive meat diet and overeating 

PSYCHOLOGY OF EXERCISE 

There is no doubt that physical exercise is more 
beneficial when it is pleasant and enjoyable. This is 



EXERCISE 117 

true of all bodily exertion whether it be the play of 
the child or the work of the adult. The more one 
puts his mind into his physical exercise — the more 
he himself enters into his bodily activity — the greater 
the beneficial results to both mind and body, and the 
less the unpleasant consequences of fatigue, weariness, 
and depression. It would, therefore, appear that the 
ideal exercise from the standpoint of health and utility 
would be useful work which is at the same time pleas- 
ant and agreeable. It is, indeed, a blessed state for 
one to have reached the point where he or she can 
sincerely say, " I like my job." 

Systematic physical exercise aids in the destruction 
of many of the harmful poisons which are constantly 
developed within the body. In this way the mind is 
kept clearer and the soul happier — the mental and 
moral struggle of life is greatly lessened, for it is 
the accumulation or deficient destruction of many of 
these body-poisons which is responsible for so many 
of our morbid mental states, together with our un- 
happy and melancholic moods. Physical exercise, then, 
is an invaluable aid to the acquisition of a pleasant 
disposition and the full enjoyment of even one's re- 
ligion. 



CHAPTER XIII 
INDOOR AND OUTDOOR EXERCISES 

NEXT to the regulation of the diet the question 
of physical exercise comes to be the most im- 
portant part of any efficient program for successfully 
reducing the weight. Physical exercise for the pur- 
pose of taking off flesh may be classified as, first, in- 
door exercise; and, second, outdoor exercise. In con- 
sidering physical exercise, we will take up first those 
commonplace modes of bodily exertion which fall 
under the heading of " Indoor Exercise." 

I. INDOOR EXERCISES 

i. Housework. One of the most valuable forms of 
exercise for reducing the weight may be denominated 
" housework," with all of the various bending, turn- 
ing, twisting, and stooping movements which the body 
must execute as one goes about the common duties 
that are a part of the daily routine of domestic life. 

Sweeping, dusting, cooking, and even in the case 
of those who have servants, the active supervision of 
household work, with more or less participation in 
some of its activities, will be found to be of real value 
when it comes to reducing. 

118 



INDOOR AND OUTDOOR EXERCISES 119 

2, The Washtub. Too bad indeed that our cus- 
toms and standards are such that women of means 
and culture cannot turn themselves loose early Mon- 
day morning on a washtub full of dirty clothes, for 
"washing" would prove to be a great reducer — es- 
pecially of those unsightly accumulations of abdomi- 
nal fat — which are the bane of so many obese 
women. 

These same wealthy matrons will work like Tro- 
jans in a gymnasium, and put forth physical efforts 
in every way equal to those demanded by the wash- 
tub; but, of course, these bodily exertions are under 
the supervision of a physical director and are in ac- 
cordance with a physician's orders ; and that, of course, 
makes all the difference. Nevertheless, we have seen 
some mighty good work done by well-to-do patients, 
who cast aside all false dignity and went in for every 
form of work, not excepting their household duties. 

5. Stair Climbing. Stair climbing is, excepting for 
the absence of the invigorating atmosphere, just as 
good a form of reducing exercise as mountain climb- 
ing. If the figure is kept erect, and the stairs are 
properly climbed, it represents an ideal form of indoor 
exercise, calculated greatly to aid in taking off flesh. 
Of course, it goes without saying that our reducing 
candidate has been subjected to the proper prelimi- 
nary medical examination, and that there are no con- 
traindications to this form of exercise. 



I20 HOW TO REDUCE AND HOW TO GAIN 

In order to perform the exercise of lifting one hun- 
dred and fifty tons one foot high (the daily required 
exercise for the average healthy person — equivalent 
to walking six miles), it would be necessary to go up 
and down an ordinary flight of stairs one hundred 
and fifty times during the day. 

4. Dancing. Dancing is a most excellent form of 
reducing exercise. For those who do not like danc- 
ing, or have scruples against it, there are other forms 
of exercise which are just as efficacious, or even more 
so, when taken under the direction of your physician 
or the gymnasium director. 

Dancing of any kind is particularly helpful to those 
wishing to reduce. This is especially true of the na- 
ture dancing taught by Isadora Duncan, Maud Allan, 
Pavlowa, and others. Most of the modern dances 
greatly assist in reducing weight. One never sees a 
fat exhibition dancer; on the contrary, they are usu- 
ally very thin. Nearly everyone likes to dance, so it 
is not difficult, as a rule, to get this part of the reduc- 
ing regime carried out. 

5. Fencing. Fencing is probably one of the very 
best forms of indoor exercise for reducing purposes. 
A few lessons will serve to teach you the movements, 
and you can practice these with die aid of an ordi- 
nary walking cane. The stretching, thrusting, and 
bending movements are all very serviceable for taking 
off flesh. 




Fig. 7. Self-Resistive Exercises 



INDOOR AND OUTDOOR EXERCISES 121 

6. Self -Resistive Exercises. In fat-reducing it is 
the heavy movements that count. Various forms of 
apparatus and other gymnastic work are good, but 
the average individual will not take time to patronize 
a gymnasium regularly. However, such persons can 
profitably engage in systematic exercise along the 
line of the various systems of so-called " self-resistive 
movements." 

These systems of exercise are based upon the prin- 
ciple of exercising one group of muscles by means of 
resistance on the part of its opposing group ; namely, 
to flex the arm slowly and energetically while at the 
same time causing the extensor group of muscles 
powerfully to resist the flexor group, and then to 
reverse the exercise — extend the arm while the flexors 
vigorously resist ; all the while strongly imagining you 
are really lifting an enormous weight. (See Fig. 7.) 
This form of exercise is not only beneficial but eco- 
nomical, in that both groups of muscles are acting at 
the same time. The muscles are pulling against each 
other instead of pulling against dead weights. 

Exercise, to accomplish its purpose, must be car- 
ried on each day to the point of perspiration. 

The method for taking this exercise is fully illus- 
trated in Fig. 7, showing how one group of muscles 
is made to work against its opponent group, so that 
a maximum of muscular exertions is part of every 
movement executed. 



122 HOW TO REDUCE AND HOW TO GAIN 

J. Setting-up Exercises. The conventional " set- 
ting-up " exercises, such as practiced in gymnasia and 
by the army, are valuable reducers. They are valu- 
able to women, as well as men, and are too well under- 
stood to need detailed description. In large plants 
where hundreds of young women are employed this 
form of exercise has proven a great health promoter. 
The roof or the street makes a good open-air gym- 
nasium. 

8. Running-in-Place. A good form of indoor exer- 
cise is " running-in-place " — such as taught in gym- 
nasiums. "Heel raising" is another good form of 
exercise. Rising on the toes (raising heel two inches 
each time) fifteen hundred times is equal to walking 
one mile, (or in case of a person weighing two hun- 
dred pounds) lifting twenty-five tons one foot high. 

p. Gymnastic Exercises. While we recognize the 
value, from the standpoint of light physical culture, 
of Delsarte and calisthenics (embracing Indian clubs, 
dumb-bells, wands, etc.), at the same time we are 
compelled to classify such exercise as belonging to 
that class of movements calculated to develop grace, 
harmony, and coordination, rather than belonging to 
exercises suitable for reducing bodily weight. We 
would not be understood as in any way decrying these 
calisthenic exercises. They are all right in their place 
— certainly harmless at all times, and have some small 
exercise value; but they do not belong to the class of 



INDOOR AND OUTDOOR EXERCISES 123 

real flesh reducing and health promoting activities such 
as walking, running, rowing, tennis, and the occupa- 
tion exercise of housework. These calisthenics, how- 
ever, are beautifully adapted to weak invalids and de- 
bilitated girls, and are useful as beginning exercises 
for a large number of people whose bodies are weak 
from disease or disuse. 

10. The Punching Bag. This is a very interesting 
and useful form of exercise for reducing purposes, 
but is not so valuable as those which give more general 
bodily exertion — more bending of the trunk. The 
punching bag is fascinating and enjoyable and is help- 
ful, though it may not be of the greatest value among 
the indoor exercises. 

11. Other Indoor Exercises. The rowing machine 
and other special apparatus work will be treated in 
the next chapter on " Institutional Exercises." Wrest- 
ling and boxing are both serviceable in reducing; but 
are in general more adapted to men than women and 
are too well understood to require description here. 

Rolling on the floor is a popular method of reduc- 
ing and is useful if the patient has a good heart and 
if not carried to extremes. 

II. OUTDOOR EXERCISES 

Now we come to the description and discussion of 
the various outdoor exercises which are valued for 
reducing purposes, and it goes without saying that 



124 H0W T REDUCE AND HOW TO GAIN 

these include all the well-known forms of athletic 
exercises and games which need not be mentioned in- 
dividually, and all of which are of value in burning 
up superfluous flesh. 

7. Walking. Walking is the best all-round exer- 
cise adapted to all persons which can be recommended 
for reducing purposes. If your physical examination 
was satisfactory, the doctor supervising your reducing 
regime will no doubt order more or less walking — 
even frequent long walks, hikes, etc. Of course long 
walks in the open air sharpen the appetite, and the 
reducers must keep sharp watch on themselves that 
they do not exceed their daily calorie allowance when 
it comes around to mealtime. 

Walking on a level, at the rate of three miles an 
hour, represents an amount of physical work equal to 
lifting one- twentieth of the body weight through the 
distance walked; that is a man or woman weighing 
one hundred and fifty pounds, walking six miles, has 
done physical work equivalent to transporting seven 
and one-half pounds over the distance walked — six 
miles. 

Walk as much as possible, and always walk briskly, 
but never overtire yourself. It is especially healthful 
to walk between breakfast and luncheon, swinging 
your arms in order to bring all the muscles into play. 
Then again take a good, brisk walk between luncheon 
and dinner. 



INDOOR AND OUTDOOR EXERCISES 125 

2. Tennis. Tennis is a valuable form of outdoor 
exercise for those persons who are not very fat, and 
who are not over thirty-five or possibly forty years of 
age. Tennis is not to be recommended as a reduc- 
ing exercise for those above this age. One of the 
great values to be attached to tennis is its social ac- 
companiment, its utilization of the competitive game 
and spirit in addition to the rapid, strenuous, and con- 
tinuous physical exertion. 

5. Golf. Golf is really a combination of outdoor 
walking and the golf stroke; plus the incentive and 
interest of trying to make a good score and the pleas- 
ant associations with fellow-players. Golf is a form 
of exercise which is in every way safe for those who 
are forty years of age and above — beyond the tennis- 
playing age, and as an outdoor game or exercise can- 
not be too highly recommended for those who con- 
template reducing; in fact, golf is a good way perma- 
nently to keep one's weight down. 

4. Horse-Back Riding. From the standpoint of the 
fat folks, it is a great misfortune that the automobile 
has come to be the almost universal form of outdoor 
recreation and open-air enjoyment. The automobile 
is a fat promoter. Horse-back riding is a fat reducer 
of considerable value, and for those who have the lei- 
sure and can afford it, and have the taste for such 
forms of exercise, is of considerable value in the reduc- 
ing regime. 



126 HOW TO REDUCE AND HOW TO GAIN 

5. Cycling. The bicycle was a very good form of 
reducing exercise and performed a valuable service 
in that direction in the by-gone years when it was in 
vogue. Now it has probably more or less perma- 
nently passed into disuse, and as far as reducing flesh 
is concerned is largely an event of the stationary 
bicycle of the gymnasium. 

6. Rowing. Rowing is not only one of the pleas- 
ant and agreeable forms of outdoor diversion, but is 
a most valuable reducing exercise. There are few 
forms of outdoor exertion that can equal it, and prob- 
ably none surpass it, as a quick reducer of flesh. 

Of course, in the case of all these active, more vio- 
lent forms of physical exertion, we take it for granted 
that the patient has been examined by a competent 
physician ; and that these forms of exercise have been 
recommended as suitable and appropriate, in view of 
all this information concerning the patient's heart and 
general physical condition. 

7. Swimming. For those who are physically fit 
and who enjoy aquatic sports, swimming may be re- 
garded as representing the most valuable and efficient 
form of exercise for reducing flesh. Not only is the 
exercise ideal with its bringing into play every group 
of muscles in the body; but what is of equal impor- 
tance is the fact that these most valuable physical 
exertions are being made in water that is nearly al- 
ways from twenty to thirty degrees in temperature 



INDOOR AND OUTDOOR EXERCISES 127 

below that of the body, and it is this cool water which 
calls for increased output of heat on the part of the 
body in an effort to maintain its uniform temperature 
and this increased heat loss means bodily fat burned 
up. It is this fact, in connection with the physical 
exercise, that constitutes swimming the procedure par 
excellence in getting rid of superfluous fat. 

EXERCISE SUGGESTIONS 

1. If you want to reduce rapidly, it is just as important to 
carry out your exercise regime as it is to follow your dietary. 

2. If a movement is prescribed a certain number of times, do 
not increase the number because you think you are strong enough 
to stand more — follow the directions. 

3. All exercises must be done with thought on the results to 
be obtained. Absent-minded exercise is not effective in the 
highest sense. Concentrate the mind on your therapeutic goal. 

4. If you are a woman, never exercise in corsets, nor with any 
restricting bands or clothes that hamper. If you are a man, you 
should be careful that no belt hampers the freedom of the waist 
muscles. 

5. Follow all cautions in regard to kind, amount, and manner 
of exercises, as carefully as possible. Remember there is such a 
thing as "muscular dosage." 

6. The human body is a machine. In good health it runs with- 
out friction or disturbance of any sort. Most friction which the 
human machine suffers is due to bad carriage. Incorrect position 
in standing, sitting, and walking, causes pressure, displacements, 
and irritations untold. 

7. When you are given instructions in standing, walking, sit- 
ting, climbing stairs, etc., these instructions must be followed 
until they become a habit. 

8. Remember that the daily, faithful execution of your pre- 
scription for exercise is one of the agencies in reaching the goal 
of physical health and lessened weight. You have been given 



128 HOW TO REDUCE AND HOW TO GAIN 

exact, careful, and thorough directions. Carry out your pre- 
scription faithfully, just as you follow your diet directions. 

9. In doing exercises at home, be careful to have plenty of 
fresh air and remember that correct breathing must accompany 
your physical work. Never hold the breath while exercising. 

10. Concentration of mind, we repeat, is absolutely necessary 
for the best results. When you carry out your exercise prescrip- 
tion put every other thought out of your mind and perform the 
exercise with undivided attention and interest, focusing thought 
on the muscles or organs to be benefited and the results to be 
obtained. 



CHAPTER XIV 
INSTITUTIONAL EXERCISES 

HAVING discussed indoor and outdoor exercises, 
there remain two other special forms of phys- 
ical exertion to be considered ; namely, those exercises 
especially adapted to the home, and those bodily ac- 
tivities which may be grouped under the heading of 
"Institutional Exercises" — such exercises as require 
gymnasium apparatus and other special mechanical 
contrivances. This chapter will be devoted to a brief 
description of the exercises and apparatus falling un- 
der this head, which our experience has demonstrated 
to be of more or less value in reducing fat folks. 

i. MANUAL SWEDISH MOVEMENTS 

Manual Swedish movements differ from massage 
in that the patient is required actively to participate 
in the different exercises and movements. In mas- 
sage the patient is passive; but in those special exer- 
cises which we commonly group under the head of 
"Manual Swedish Movements" the patient is de- 
cidedly active — resisting the operator in that active 
manner which renders these exercises so much more 
valuable, as compared with ordinary massage, when 
it comes to the work of reducing flesh. 

129 



130 HOW TO REDUCE AND HOW TO GAIN 

The illustrations found in Figs. 8A and SB serve to 
show the method and manner of taking the manual 
Swedish movements. These exercises are given with 
the assistance of a trained nurse and in accordance 
with the physician's orders. They are of special value 
in reducing, with the exception of the one entitled 
"For a Weak Back" — which serves a valuable pur- 
pose in strengthening the muscles of the back, which 
are sometimes so weak and overworked from the task 
of long supporting a pendulous abdomen, that the 
obese sufferer complains almost constantly of back- 
ache, or so-called lumbago. 

There is a group of special exercises on the order 
of manual Swedish movements that are carried out 
along the lines shown in Fig. 9, which are very valu- 
able in the reducing regime, after the patient has 
reduced to that point where they can be taken with 
more or less comfort. One of the great advantages 
of this form of exercise as compared with the soli- 
tary physical exercises which one might take at home, 
is that the reducing patient has companionship — has 
encouragement and inspiration while going through 
the movements — not to mention the value of a trained 
nurse and a physical director in stimulating the weak 
will, when the patient is tempted by fatigue and weari- 
ness to give up the effort or to curtail the exercise. 
In some respects, this method of exercise is even supe- 
rior to ordinary gymnasium work. 




Fig. 8a. Manual Swedish Movements 
For a " Weak Abdomen " 2. A " Muscle Developer 




Fig. 8b. Manual Swedish Movements 
1. A "Constipation" Exercise 2. For a "Weak Back" 



INSTITUTIONAL EXERCISES 131 

2. MASSAGE 

While massage is not a direct aid in taking off 
flesh — while purely passive exercise of this sort is 
not much of a reducer — nevertheless, massage does 
play an important role in reducing fat folks — espe- 
cially in reducing obese women. But we do not be- 
lieve that massage is very effective as a direct reduc- 
ing treatment. 

Massage has an important psychological value as 
a part of the reducing regime. In the earlier stages, 
before the patients feel like engaging in the more ac- 
tive exercises, a massage now and then makes them 
feel like "something is being done for them," and 
it cheers them on their way during the most difficult 
part of their reducing experience. 

Massage is also of great value in those cases where 
there is an organic complication of some sort or other, 
and where the patient is not fit to begin active exer- 
cises at the start of their reducing course. Massage 
can begin the course and these passive movements can 
be followed up by more or less active manual Swedish 
movements and other exercises where the patient re- 
sists the operator. 

Facial massage is also of value in preventing undue 
wrinkling of the face in those cases where a large 
amount of flesh is taken off in a comparatively short 
time. Daily, or tri-weekly massage during this period 
will be found of great value in maintaining a comely 



i 3 2 HOW TO REDUCE AND HOW TO GAIN 

appearance while at the same time the flesh is being 
rapidly taken off. 

Fig. 10 will illustrate many forms of massage that 
are used in connection with the reducing regime. 

3. GYMNASIUM EXERCISES 

There is a large group of exercises which cannot 
be taken without the apparatus and other parapher- 
nalia such as will be found only in a well-equipped 
gymnasium, though it is true, as will be shown in the 
next chapter, devoted to " Home Exercises," that it 
is possible to do practically everything, from the stand- 
point of flesh reduction, in one's home that can be done 
in the best-appointed gymnasium; though, of course, 
it requires more ingenuity, instruction, and persistency. 

In Fig. ii the reader will see the enthusiasm that 
can be generated while a small group of ladies are 
taking reducing exercises in a gymnasium. Certain 
bodily movements can be given in a small class, while 
the other work is individual and pertains to exercises 
with the "horse," parallel bars, stall bars, etc., not 
to mention the punching bag, medicine ball, rowing 
machine, mechanical horse, stationary bicycle, etc. 

A gymnasium that is devoted to reducing treat- 
ments, or other special medical exercises is a great 
aid in reducing. Ordinary gymnasium exercises-- 
marching exercises, dumb-bells, and wands — are not 
of any great value in the work of reducing flesh. 







si I I ill 




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Fig. 9. A Group of Special Exercises 



INSTITUTIONAL EXERCISES 133 

4. THE MECHANICAL HORSE 

The mechanical horse (see Fig. 11) is really an 
ingenious invention and one that has proved of great 
assistance in reducing fat people. Long before some 
" reducers " are disposed to engage in energetic exer- 
cises they are willing to mount the mechanical horse, 
and it is surprising to see how nearly this machine is 
able to imitate the jolting, jilting, and jarring move- 
ments of real horse-back riding. 

Ingenious apparatus and gymnasium paraphernalia 
of this kind, with the encouragement of a physical di- 
rector, and the association of fellow-reducers urge 
people to put forth that physical effort which they are 
loath to do at home, in the early part of their reduc- 
ing regime, and then when they see that the combined 
efforts of diet and exercise is actually bringing about 
a loss of flesh, they are encouraged to that point and 
their wills are strengthened to that degree, where they 
enthusiastically take up their home exercises and other 
forms of outdoor physical activities. 

5. THE STATIONARY BICYCLE AND ROWING MACHINE 

The stationary bicycle (see Fig. 11) is a real help 
in the fight against flesh. The large dial in front 
beckons the patient on, showing them just how far 
they have gone, and they are able to follow out the 
prescribed course, that is to "ride off" the number 
of miles ordered; and, of course, they have someone 



134 HOW TO RED UCE AND HOW TO GAIN 

there to both encourage them and see to it that they 
do it. That is the main trouble with the fat folks as 
a class, they are disposed to slump, throw up the 
sponge, give up the fight before they have been in it 
long enough to secure those encouraging results which 
inspire them to go on. 

The rowing machine (see Fig. n) is an invaluable 
form of exercise, it is even superior to the stationary 
bicycle; in fact, I doubt if we have another such valu- 
able piece of apparatus for indoor exercise when it 
comes right down to the actual results in taking off 
flesh. The value of the rowing machine is that it 
adds trunk movement to those of the arms and legs, 
and it is about the trunk that the average patient has 
most of his excess flesh deposited. 

But it must not be understood that exercise is not 
of value when it is general, for as long as muscular 
movements require energy for their execution, this 
means burning up of foodstuffs in the system, and if 
at the same time the patient is undereating a trifle, 
additional fat — wherever it is deposited in the body 
— will be the first bodily constituent to be sacrificed 
to meet the increased demand for fuel which is made 
necessary by the increased muscular contractions. 

6. THE TISSUE OSCILLATOR AND MECHANICAL KNEADER 

The tissue oscillator (as shown in Fig. 12) is made 
in several different forms and is used in producing 



INSTITUTIONAL EXERCISES 135 

mechanical vibration and massage effects about the 
hips and abdomen and undoubtedly is of some assis- 
tance in taking off flesh, because of its ability to in- 
crease local circulation — to heighten local metabolism, 
at least that is the belief of the authors as to the man- 
ner in which many of these mechanical exercises which 
are local in their application serve to take off flesh, for 
it is a fact that they actually do help in reducing. 

The mechanical kneader (see Fig. 12) while not so 
efficient in attacking the fat deposit of the abdomen, 
as either the tissue oscillator or the roller reducer, is 
a very pleasant form of exercise, and has been, in our 
experience, used more as an aid to combat constipa- 
tion than as a direct obesity treatment. But more 
about the management and treatment of constipation 
in a later chapter. 

7. THE ROLLER REDUCER 

The improved forms of apparatus on the order of 
roller reducing machines (see Fig. 12) has proved to 
be of real help in reducing flesh about the trunk, hips, 
etc. The earlier forms of apparatus which the au- 
thors tried, if used with sufficient force to be of any 
value, bruised the tissues and were in every way ob- 
jectionable; but in the last few years these contri- 
vances have been improved to that point where prac- 
tically all of the objections to the old apparatus have 
been eliminated, and we are getting better results. 



136 HOW TO REDUCE AND HOW TO GAIN 

For many years we were slow to believe that ap- 
paratus of this kind was of any real value in reducing 
flesh, but a painstaking series of experiments made 
with recent apparatus has forced the recognition that 
it assists some in the local reduction of flesh, and our 
explanation of the physiology in these cases is just 
the same as has already been mentioned in reference 
to the tissue oscillator, only that these roller-reducing 
machines increase the local circulation and the me- 
tabolism of the local tissues to a much greater extent 
than any other form of apparatus or mechanical con- 
trivance with which we have had any experience ; and 
this is the only way we can account for their reducing 
effects. 

And so the patient is not only encouraged by tak- 
ing roller-reducing exercises, but they are in a very 
definite way really helping themselves in the battle to 
reduce. 

8. THE BERGONIE CHAIR 

The Bergonie chair (see Fig. 12) represents one 
of the most scientific forms of reducing flesh by me- 
chanical exercise that ever has been devised. As will 
be seen, the chair as shown in the illustration — an 
electric-exercise apparatus — is so constructed that the 
patient lies down in a semi-reclining posture, with the 
knees slightly flexed, and in this position large sand- 
bags of varying weight are placed over the body as 



INSTITUTIONAL EXERCISES 137 

ordered, especially over the abdomen, or any other 
part of the body that we especially desire to reduce. 
This chair is in reality a series of insulated electrodes 
that are connected with an ingenious sinusoidal con- 
trol apparatus, which is shown in the illustration on 
the table by the side of the Bergonie apparatus. Now, 
the reader should remember that it is possible to stand 
a very great deal of sinusoidal electricity with very 
little pain, it is almost a" painless current, and so the 
muscles are caused mightily to contract under the 
stimulus of the electricity which is transmitted to 
the metallic Bergonie chair, and then with the aid of 
the sandbags which weigh down the body, muscular 
contraction and bodily movement is produced under 
the electric stimulus, while the patient — as far as his 
own will is concerned — is apparently trying quietly to 
rest in a relaxed position in the Bergonie chair. 

These muscular contractions can be produced 
throughout the body, or any particular part of the 
body, as may be desired ; as the chair is so wired that 
there is perfect control of all parts from the adjust- 
ing and regulating apparatus which feeds and controls 
the current to the exercise chair. 



CHAPTER XV 

HOME EXERCISES 

WHEN it comes to the presentation of " Home 
Exercises " for reducing weight, we think the 
most help can be afforded the reader by presenting the 
actual case of a woman who recently was reduced un- 
der our supervision. This subject was allowed to use 
only such methods and exercises as can be employed 
by any woman in any home — plus riding on a sta- 
tionary bicycle. She reduced thirty-six pounds in six 
weeks. 

If you will follow this case through carefully, you 
will observe the practical outworking of diet combined 
with home exercises as employed for reducing weight. 
All of these exercises are accompanied by a descrip- 
tion of just how they are taken. 

THIRTY-SIX POUNDS REDUCTION IN SIX WEEKS 

Mrs. was 38 years of age, height 5 feet 2> T A 

inches, weight 204^ pounds. She came to us regu- 
larly each week-day morning at nine o'clock and re- 
mained until four in the afternoon, with an hour's rest 
at lunch time. Careful measurements taken before 
the treatment began were found to be as follows: 

Neck measurement 16 inches 

Bust measurement 43 " 

138 



HOME EXERCISES 139 

Waist measurement Z7 l A inches 

Hip measurement 49 

Thigh measurement 26^2 

Calf of leg measurement i6Y 2 

Ankle measurement g l / 2 

Upper arm measurement, 14 

Forearm measurement 11 

A careful analysis of the urine was made, not only 
at the time of beginning treatment, but each week 
while under the treatment; accurate estimation being 
made of the acidity. 

Each morning before coming to us she was allowed 

a breakfast of : 

One cup of coffee, without cream or sugar, or 
One glass of lemonade, sweetened with saccharin 
One and one-half ounces lean ham or bacon 
One dry roll 
One apple, peach, pear, or orange 

Each day, exercises were taken in increasing se- 
verity, until noon, at which time she was allowed : 

Fresh fruit — one of the following: 

Apple, peach, or orange 
Clear soup or broth, four ounces 
Abundant green vegetables, prepared without butter, oil, or 

milk. Those allowed her were spinach, onions, string beans, 

tomatoes, cauliflower, radishes 
Glass of buttermilk, or skimmed milk 

In the afternoon she repeated the forenoon's work, 
leaving at four o'clock. She ate the following din- 
ner at 7 130 p. M. 

Three ounces lean beef, mutton, or lamb 

(Occasionally boiled fish or chicken) 
One slice of brown bread, graham bread, dry toast, or stale 

bread — with no butter 



i 4 o HOW TO REDUCE AND HOW TO GAIN 



All the radishes she desired, and 
All the sour pickles she wanted 

These exercises and this diet were continued for six 

weeks with the following results : At the end of three 

weeks her weight had decreased to 185^ pounds. She 

had lost, as shown by measurements : 

Around the neck \ 1 /^ inches 

" bust 2}/ 2 

" upper arm if£ 

" " forearm 24 

" " waist 4 

" hips 4 

" thigh 2# 

" calf of leg 1 

" ankle V2 

At the end of six weeks, with no help except what 
exercises she could perform on the floor, without any 
apparatus whatsoever, with the exception of a sta- 
tionary bicycle, which can be duplicated by an ordi- 
nary bicycle, she reached the following weight and 
measurements, here compared with her condition be- 
fore taking the reduction work: 

Before 

Weight 204^ pounds 

Neck 16 inches 

Bust 43 

Waist Z7 l A " 

Hips 49 " 

Thigh 26/ " 

Calf i6V 2 " 

Ankle gY 2 " 

Upper arm 14 " 

Forearm 11 " 



After 


168^2 pounds 


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HOME EXERCISES 141 

Any woman can do what this plucky little woman 
did in six weeks, losing 36 pounds, if she can devote 
herself untiringly to the effort. Of course the same 
good results can be obtained over a longer period of 
time, without having to devote so much of one's time 
to exercise, by relying on the reducing diet to do the 
work. 

And now follows a description of the exercises taken 
by this woman : 

I. THE ALTERNATING, LEG-STRETCHING MOVEMENT 

Lying down on her back, on a mattress on the floor, 
she went through a group of exercises particularly de- 
signed to reduce the abdomen, hips, and thighs, known 
as the alternating, leg-stretching movement, and which 
is taken as follows : 

Assuming the dancing-arch position (foot fully ex- 
tended and rotated outward with knee straight), now 
stretch the legs as far as possible, first one and then 
the other. One leg relaxes as the other is stretched, 
but the knee is not flexed at any time. Repeat this 
movement five to ten times, and gradually increase the 
number, day by day, until you do it two or three hun- 
dred times. (See Fig. 13.) 

II. THE BICYCLE MOVEMENT 

This exercise is known as the bicycle movement, 
and is particularly good for reducing the thighs. Lie 



142 HOW TO REDUCE AND HOW TO GAIN 

down on the back and grasp the flexed knees in the 
hands, the foot as well stretched as just described. 
Now extend the thigh, keeping the hand on the flexed 
knee, and alternating as was done in the exercise just 
described. Increase the number from two to three 
hundred times during the first two weeks. (See 
Fig. 14.) 

III. THE LEG-THRUST EXERCISE 

While on the back, the knee grasped as in the second 
exercise, the foot is thrust upward with strong exten- 
sion of the knee and lower leg, reaching up as high 
as possible. The toe is extended and foot rotated 
outward, while up as high as possible. This exercise 
may be increased to two or three hundred times during 
the first week. At the end of the first week, these three 
exercises described consumed about forty-five minutes. 
Deep breathing exercises were taken after each fifteen 
minute's exercise. (See Fig. 15.) 

IV. DEEP-BREATHING EXERCISE 

Lying Position: Hands on hips, knees up, feet on 
the floor; take a deep inhalation through the nostrils 
pushing the abdomen outward, exhale through the 
mouth, and before breathing again lift the chest, pull- 
ing the abdominal muscles upward under the ribs. 
{See Fig. 16.) 

After five to ten minutes rest these exercises were 




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HOME EXERCISES 143 

repeated, followed by the breathing exercise. This 
was the program for the first week. 

During the second week the first week's exercises 
were repeated, and the following three were added : 

V. BODY-EXTENSION EXERCISE 

Turning face downward on the floor, the arms 
stretched above the head, assume a quick bowing posi- 
tion, with the extended arms and legs briskly thrown 
up from the floor. The entire body remains for a few 
minutes in this tense bowing-extension position, then re- 
turns to rest position. (See Fig. 17.) This movement 
may be gradually increased up to three hundred times. 

VI. THE LIVER SQUEEZER 

This exercise is executed in the following manner: 
Sitting on a low stool, the position "hips firm" is 
taken; the feet should be eighteen inches apart. The 
trunk is strongly twisted to the right and back again 
to the front, repeating five times. Now twist again, 
and bend to the right five to fifty times, as you become 
accustomed to it. Then the trunk is twisted to the 
left, bending to the left as you did to the right. As 
you deeply bend, the elbow comes strongly to and 
beyond the knee. (See Fig. 18.) 

Please note carefully that in all these exercises you 
should begin very slowly and gradually increase each 
day, thus avoiding weariness of muscle and unpleasant 
pain the following day. For instance, each movement 



144 HOW TO REDUCE AND HOW TO GAIN 

is done five times the first day, then seven, then fifteen, 
then thirty, then sixty, etc. 

VII. ARM AND SHOULDER CIRCUMDUCTION 

This exercise is taken as follows : Sitting position, 
place hands on shoulders, raise elbows forward, up- 
ward, backward, and outward, making a complete 
circle with the arms. Inhale with the forward move- 
ments and exhale with the backward. Much resist- 
ance should be made with this exercise. Within a few 
days this exercise may be taken from two to five 
minutes and is particularly designed to reduce the 
shoulders and upper back regions. (See Fig. 19.) 

During the third week the following exercises may 
be added to those already described. 

VIII. HIP SHAKING 

This is an excellent abdominal reducer, and is taken 
in the standing position. Place hands on edge of bath- 
tub or foot of low bed ; now take two steps backward 
and stand astride. The heels should now rapidly rise 
and fall. This movement is good for hip reduction 
as well as for the abdomen, and may be continued 
from three to five minutes at a time. (See Fig. 20. ) 

IX. TRUNK CIRCUMDUCTION 

This is a good exercise for reduction of adipose 
tissue about the waist, and is taken while sitting on a 




Fig. 19. Arm and Shoulder Circumduction 




Fig. 20. Hip Shaking 




Fig. 21. Trunk Circumduction 







EXERCISE NO. 10 



Mi 




EXERCISE NO.U 




EXERCISE N0.12. 



Fig. 22. Double Chin and Leg Exercises 



HOME EXERCISES 145 

low stool, 1 hands on hips, feet astride, the trunk is 
bent forward, the eyes are fixed on a point ahead of 
you. The upper body is now rotated, making a com- 
plete circle, swelling the chest outward as the body 
semi-reclines backward. This movement is taken from 
three to seven times. (See Fig. 21.) 

X. DOUBLE-CHIN EXERCISE 

The double chin should receive special attention as 
follows : Standing with feet astride, the right foot is 
forward placed. Now bend the body forward from 
the hips, the hands dropping at the sides. Breathe in 
and stretch arms over the head, and exhale. Bend 
the head backward. Stretch the arms to the side, and 
forcibly draw the chin in. Repeat this movement 
slowly from fiw^ to fifty times. (See Fig. 22.) 

The neck muscles may also be reduced by assuming 
the lying posture, placing the hands on the hips, and 
lifting the head. Now allow the head to sink; turn 
the face to left and right alternately; raise, lower and 
repeat. (See Fig. 22.) 

XI. LATERAL BENDING EXERCISE 

Stand erect; arms stretched upward; feet astride. 
Bend over to right side, hands touching floor without 
bending the knees. Make a big sweep over to the left 



1 The stool for this exercise should not be higher than the distance 
from the knees to the feet. 



146 HOW TO REDUCE AND HOW TO GAIN 

side, hands touching floor. Repeat from ten to thirty- 
times. (See Fig. 22.) 

XII. LEG-SWINGING EXERCISE 

The leg-swinging exercise is a good exercise for the 
development of the walking and running muscles. 
Stand on the edge of a stool, support the body by 
placing hand against the wall. The leg is now force- 
fully swung to and fro, as far as can be reached, both 
forward and backward. This exercise should be grad- 
ually increased from one minute to ten minutes at 
each session. (See Fig. 22.) 

Daily bicycle riding if gradually increased will 
harden the thigh and back muscles. One mile the 
first day may be covered with ease. The distance is 
gradually increased to fifteen or twenty miles. The 
stationary bicycle of the gymnasium will be found very 
serviceable for this work. 



CHAPTER XVI 
BATHS AND BATHING 

WHILE a regulated dietary and daily physical 
exercise constitute the backbone of the reduc- 
ing regime, the value of a scientific course of baths as 
an aid to reducing should not entirely be overlooked. 
Bathing for reducing purposes becomes still more effi- 
cacious when it is intelligently combined with appro- 
priate exercises. A scientific combination of hot and 
cold baths, combined with suitable exercises, tells the 
whole story of the reducing program, aside from the 
regulation of the diet. 

The general principle of Reducing Baths is: In- 
crease the consumption of carbon by prolonged cold 
baths and vigorous exercise while reducing the daily 
ration to the lowest point consistent with the main- 
tenance of the patient's strength. The treatment must 
never be conducted in such a way as to diminish 
muscular or nervous energy. If there is complaint 
of feeling weak or debilitated, the vigor of the treat- 
ment must be diminished. There should be a steady 
gain in muscular strength accompanying the loss of 
flesh. The patient's strength may be determined from 
time to time by the dynamometer so that his condition 
may be known exactly. 

i47 



148 HOW TO REDUCE AND HOW TO GAIN 

HOT REDUCING BATHS 

Sweating baths may be employed advantageously 
for the purpose of reducing the weight, or to remove 
serous deposits in the tissues, as in dropsy; and also 
as a hygienic or prophylactic measure for the purpose 
of atoning, to some degree, for the neglect of active 
muscular exercise. The hot bath, because of its al- 
terative or spoliative effect, is most valuable as a 
means of treatment in obesity. It must be remem- 
bered, however, that the sweating produced by heat 
is by no means so effective in reducing flesh as that 
induced by exercise. It is by a combination of the 
two means that the most pronounced effects may be 
obtained. 

In case of obesity there is more or less danger of 
overheating the blood because of the obstacle to ready 
heat elimination presented by the thick layer of non- 
conducting fat. Therefore, hot applications for the 
reduction of flesh should never be too greatly pro- 
longed, and the bath should always be finished off by 
a vigorous cold application. 

A short general cold bath of some sort, following 
an application of heat which has been given for the 
purpose of producing perspiration to reduce weight in 
obesity has the effect, in addition to the tonic effect 
upon the general nervous system, of increasing cir- 
culation and promoting metabolism, thus enabling the 
patient to add to the spoliative effect of the hot bath, 



BATHS AND BATHING 149 

the still more positive effects similar to those of more 
or less prolonged muscular exercise. 

THE HOT-BLANKET PACK 

The hot-blanket pack consists in the envelopment of 
the body in a woolen blanket wrung out of water as 
hot as can be endured by the patient without pain or 
injury. 

Requisites : A couch or bed with a good mattress, 
a small hair or cotton pillow, four or five woolen 
blankets, a rubber blanket, or mackintosh, and two or 
three bottles or rubber bags filled with hot water. 

Method: The pillow is laid upon the couch, the 
rubber blanket is first spread out, the upper edge over- 
lapping the pillow and all but one of the woolen 
blankets are spread out smoothly, one after the other, 
in such a manner as just to cover the pillow. Another 
blanket, having been placed in water at a temperature 
of about 160 , is then wrung out. The most con- 
venient manner of wringing out blankets is shown in 
Fig. 25. The blanket should be rapidly wrung as dry 
as possible. After wringing, it is spread out upon 
the dry blanket as quickly as possible, and the patient, 
having been made ready previously, lies down at once 
in the center of the blanket and is quickly enveloped. 
Hot-water bottles or bags should be placed at the feet 
and sides for additional heat. The four or five dry 
blankets are snugly tucked around the patient. 



150 HOW TO REDUCE AND HOW TO GAIN 

This pack is largely used in the reducing regime 

— especially in connection with the Turkish and elec- 
tric-light baths. After the patient has endured the 
sweating baths for a sufficient length of time, he is 
"packed" away in blankets for a further sweat. In 
this latter case, however, he is usually " packed " in 
dry blankets. 

ALTERNATE REDUCING BATHS 

In administering a sweating bath for the purpose 
of reducing flesh, it is an excellent plan to interrupt 
the hot application at intervals by a cold application 

— such as a cold shower bath, needle spray, a cold 
horizontal douche, or a cold pour — may be employed 
for this purpose. The temperature should be from 
50 to 6o° F., and the application continued not only 
long enough to remove from the skin the surplus heat 
which has been absorbed, but from five to twenty 
seconds longer, so as to produce a strong reaction. 
The atonic reaction of the hot bath, whereby heat 
production and tissue activity in general are reduced, 
will thus be antagonized; oxidation of fat will be 
greatly encouraged, and the tissue debris will be better 
prepared for the elimination which will be encouraged 
by the succeeding application of heat. By the adop- 
tion of this plan the hot bath may be prolonged to two 
or three times the period otherwise permissible and the 
patient will experience much less fatigue. 



BATHS AND BATHING 151 

THE ELECTRIC-LIGHT BATH 

The electric-light bath has proved, in the authors' 
hands, of far greater value in the treatment of obesity 
than any other means of applying heat; and it admits 
of much more general employment than the ordinary 
Turkish or Russian baths. One reason for this is the 
convenience and rapidity with which the degree of 
heat may be graduated by turning on or off one or 
more groups of lamps, the amount of heat being thus 
absolutely and instantly controllable, since the source 
of heat relied upon is the incandescent filaments of 
the lamps rather than a heated atmosphere. The in- 
stant the lamp is turned off, the heat which previously 
had been emitted is withdrawn from operation. If 
additional heat is required, the desired number of 
lamps may be turned on, and they instantly become 
operative. 

Another reason for the more universal utility of 
the incandescent-light bath is the fact that when prop- 
erly applied, its effects are highly tonic in character. 
A short application of the bath at full force for a 
time just sufficient to induce powerful stimulation of 
the skin without provoking perspiration is a most 
effective means of cutaneous stimulation. The tonic 
effects of such an application may still further be in- 
tensified by instantly following the bath with a cold 
spray or other cold application, thus producing a re- 
vulsive effect of the most agreeable and effective char- 



152 HOW TO REDUCE AND HOW TO GAIN 

acter. The excessive heating of the skin prepares 
the way for the cold application, without at the same 
time so overheating and relaxing the blood vessels as 
to render recovery of the tone of the cutaneous tissues 
so tardy as to involve the risk of exhausting the pa- 
tient too greatly or exposing him to the liability of 
taking cold. The body temperature is also raised 
much more rapidly in the electric-light bath than in 
any other form of bath, because the rays of radiant 
energy pass through the skin and reach the interior 
of the body at once. 

The electric-light bath (see Fig. 23) is a standard 
procedure in our reducing regime. As a preliminary 
heating procedure we utilize this bath more than all 
other forms of bathing combined. 

It is the cold bath that reduces, and the best method 
of heating up preparatory for a cold oxidizing bath is 
by means of either physical exercise or the electric- 
light bath. 

COLD OXIDATION BATHS 

Strasser and others have shown that the applica- 
tion of the cold bath increases the absorption of oxy- 
gen and the elimination of C0 2 and it is evident that 
general oxidation is thereby greatly increased through- 
out the body. We are thus in possession of a scien- 
tific and harmless means by which the oxidation of 
carbon — in other words, the burning up of sugar or 
fat — may be influenced at will. 



BATHS AND BATHING 153 

Cold applications for the purpose of increasing oxi- 
dation should be general in character, or at least 
should be sufficiently extensive to lower the body tem- 
perature a few tenths of a degree in order to develop 
the reaction necessary to increased heat production, 
and consequent increased consumption of the car- 
bonaceous elements in the body tissues. More pro- 
longed baths, such as the dripping sheet, rubbing 
shallow, cold immersion, plunge, and the cooling pack, 
are the measures most effective for stimulating oxida- 
tion of fat and carbohydrates. 

The cold massage douche is one of the most power- 
ful oxidation and alterative baths. It at the same 
time has the decided advantage of being much more 
easily tolerated than the ordinary cold douche. Dur- 
ing the application, the vigorous kneading which ac- 
companies the massage douche, does much to lessen 
the ordinary unpleasant impression produced by a 
stream of cold water striking the body. The cold 
massage douche may thus be employed with persons 
who are keenly susceptible to cold impressions, and 
also may be of service as a means of training them 
to the use of cold water in other ways. 

THE COLD EXERCISE BATH 

Probably one of the most valuable forms of reduc- 
ing bath ever devised, and one which the authors have 
used very acceptably for more than a dozen years, is 



1 54 HOW TO RED UCE AND HOW TO GAIN 

what we have denominated " the cold exercise bath." 
This bath may be taken by those who have a good 
heart and good kidneys, and who are organically 
sound, except for their obese condition, and the bath 
is taken as follows: 

i. The patient exercises, according to directions, 
very vigorously, using self -resistive exercises, or any 
other form of physical exertion that may be best 
suited to the individual case. This exercise is 
kept up until there is a profuse perspiration, the skin 
thoroughly reddened; in fact, up to a point where 
the feeling of cold water striking the skin would be 
welcome. As this point is being reached the spray, 
shower, and douche apparatus is made ready at a 
temperature of about 8o° F. 

2. Without a moment's delay, the patient, who is 
profusely sweating from his or her own exercise, is 
placed in the shower stall, and the water at 80 ° 
is turned on — the shower needle spray, with a per- 
cussion douche directed to the fat deposits about the 
hips and abdomen. The temperature is quickly low- 
ered to 70 , or even 6o°, the patients continuing this 
part of the treatment until they are thoroughly cooled, 
not chilled, but thoroughly cooled off. It will require 
on an average of about one minute to complete this 
cooling-off process, after which they are quickly and 
gently dried off. 

The exercises just as already described are repeated, 



BATHS AND BATHING 155 

and another cooling-off procedure with the shower 
bath and douche apparatus follows. 

We have had patients leisurely keep up this program 
for hours at a time. It is not uncommon to make a 
half-dozen changes of this sort of exercise and cold- 
bath procedure during a single treatment. 

This "cold exercise bath," the reader will see, pre- 
sents all of the advantages to be had from the oxida- 
tion of fat through the influence of cold water, and 
it has the effect of lowering body temperature, which 
in turn gives rise to increased heat production, and 
therefore increased burning up of fat; while at the 
same time the patient prepares himself for this ordeal 
by means of his own physical exertion. This bath in 
the hands of the authors has proved to be the most 
valuable single form of bath procedure which can be 
used in bringing about a real reduction of weight. Of 
course, the sweating baths apparently do yield a 
greater reduction in weight; but it should be borne 
in mind that the weight lost is more apparent than 
real. The results of excessive sweating baths repre- 
sent rather a loss of water instead of a loss of fat. 

THE SINUSOIDAL EXERCISE BATH 

This form of reducing bath is taken in an ordinary 
bathtub with which is connected a sinusoidal generat- 
ing apparatus. The patient is immersed in the bath 
at the prescribed temperature, which may range any- 



156 HOW TO REDUCE AND HOW TO GAIN 

where from 90 down to 8o° or 75 °. Immediately 
the patient enters the bath the sinusoidal electric cur- 
rent is turned on, and the electrodes are so placed that 
the entire muscular system of the body is made to en- 
gage in fairly vigorous contractions, the rapidity of 
which can be regulated by the control mechanism of 
the generating apparatus. 

In this way it will be seen that the patient has the 
benefit of the fat-oxidizing influence of the cooling 
bath connected with a form of muscular exercise, 
which, while it is entirely passive on the part of the 
patient, is nevertheless very effective as a reducing 
aid. 

The sinusoidal exercise bath is peculiarly adapted 
to those patients who for any reason cannot engage in 
vigorous exercise, and also for those who are disin- 
clined to take as much exercise as they should to bring 
about a speedy reduction in flesh. It is also of great 
value in the early days of treatment, before the pa- 
tient has acquired that enthusiasm and devotion to 
the reducing regime which the subsequent discovery 
of loss in weight serves to stimulate. 

EXERCISE IN CONNECTION WITH REDUCING BATHS 

The importance of exercise in connection with re- 
ducing baths, especially the application of cold water, 
has been long recognized. Priessnitz kept his patients 
sawing and chopping wood a considerable part of the 





Fig. 23. The Electric Light Bath 




be 

to 



BATHS AND BATHING 157 

time when they were not occupied with the multi- 
tudinous drinkings, packings, douching, cold plunges, 
etc. 

Exercise not only encourages circulatory reaction, 
but especially encourages destruction of fat and in- 
creased heat elimination. It has been clearly demon- 
strated by experience that the temperature lowering 
which begins from five to ten minutes after a cold bath, 
is continued and greatly increased by exercise, so that 
the maximum diminution is fully one-half a degree 
greater with moderate exercise than without it. 

EXERCISE BEFORE THE BATH 

In persons able to take exercise, a sufficient amount 
of physical activity to produce free perspiration be- 
fore a bath greatly favors the oxidizing effect of the 
application. Care should be taken, however, to avoid 
profuse perspiration in persons of feeble heart action, 
for the result would be so great an expenditure of 
energy that both circulatory and thermic reaction 
might fail ; thus producing a secondary chill and most 
unfavorable effects. The cold bath should be taken 
immediately after the termination of the exercise, and 
before there has been opportunity for cooling of the 
skin by evaporation, which takes place with great 
rapidity when the skin is exposed to the air. If there 
must be even the slightest interval between the dis- 
continuance of exercise and the administration of the 



158 HOW TO REDUCE AND HOW TO GAIN 

cold spray and douche, the body should be protected 
by wrapping in a blanket. 

Exercise should not be sufficiently vigorous to in- 
duce excessive action of either the heart or the lungs, 
as a cold bath should never be administered when these 
organs are overexcited. The best forms of exercise 
are walking, Swedish gymnastics, stationary bicycle 
riding, dumb-bell exercise, club swinging, self -resistive 
exercises, the rowing machine, or some form of par- 
tial passive exercise, such as that of the roller reducer 
and massage for persons who are not vigorous. 

A preparation by exercise, either active or passive, 
is to be preferred to a preparatory hot bath ; but when 
necessary, the hot douche, hot immersion, vapor 
douche, Turkish bath, or best of all, the electric-light 
bath, may be employed. The electric-light bath is 
preferable to all other means of heating the skin, aside 
from exercise, for the reason that it quickly warms 
the skin and does not produce a depressing effect. 

Too violent exercise should always be avoided for 
the reason that the skin and the body become thereby 
so strongly overheated that the absorption of the sur- 
plus heat requires so prolonged an application of the 
cold douche or other cold application that the nerve 
centers are apt to be quite exhausted by the too strong 
reflex activities set up, especially in feeble persons, 
resulting in incomplete reaction and subsequent de- 
pression. 



BATHS AND BATHING 159 

EXERCISE AFTER THE BATH 

Imperfect reaction after the cold bath is in the 
highest degree injurious, and the lack of knowledge 
as to how to avoid this exceedingly disagreeable and 
inconvenient accident is responsible for much of the 
prejudice existing against the employment of the cold 
bath as a reducing measure. 

Incomplete reaction not only frequently results in 
a secondary chill, but in successive chills, or an almost 
continuous chill, not only for an hour or two, but 
often for several hours, after the bath. The hands 
and feet are cold, there is headache, not infrequently 
diarrhea, and other evidences of internal congestion, 
such as abdominal and ovarian pains, pains in the 
joints, neuralgic pains in various parts of the body, 
vertigo, lassitude, etc. 

The proper combination of exercise and cold bath- 
ing has already been described under the head of 
" The Cold Exercise Bath." 

PLUNGE BATHS AND SEA BATHING 

In taking cold plunge baths, as in other forms of 
the cold immersion baths, the patient should leave the 
bath during the first reaction; that is, while the sur- 
face circulation is good and the sensation of warmth 
pervades the skin — before chilly sensations have be- 
gun to be experienced. If he remains until the sec- 
ondary chill occurs and the skin begins to assume a 



160 HOW TO REDUCE AND HOW TO GAIN 

bluish appearance, thermic reaction is almost certain 
to be excessive, often resulting in fainting and subse- 
quent headache, visceral pain, and possibly internal 
inflammation of some sort. 

The effects of the plunge bath as a reducing agent 
are most excellent if good reaction is secured, but 
highly depressing when reaction does not occur. Head- 
ache, malaise, nervousness, and depression, are indica- 
tions of defective reaction or an excessive application : 
that is, too long a time spent in the bath, or else the 
bath was too cold. 

The sea bath (for those able to stand it) is a meas- 
ure of great value, from both a hygienic and a reduc- 
ing standpoint; as also are all baths associated with 
exercise and swimming, whether taken in lakes, rivers, 
or the sea. 

The sea bath may be simple immersion, or a swim- 
ming bath in which the effects of the bath are com- 
bined with exercise. The length of the bath must 
depend upon the temperature of the water and upon 
the individual's susceptibility, or whether he has been 
accustomed to the baths. Ordinarily, the duration of 
the bath at first should not be more than three to five 
minutes. Later, it may be increased to twenty or 
thirty minutes, but seldom should be longer than this. 
The effects of the bath are essentially those of the full 
bath at a slightly higher temperature. The saline 
constituents of sea water encourage circulatory re- 



BATHS AND BATHING 161 

action, while reduction in flesh is favored by the exer- 
cise which is commonly taken with the bath. 

THE COLD EVAPORATING SHEET 

A linen sheet should be wrung out of cold water 
and wrapped about the patient who is left otherwise 
uncovered. The skin is cooled by evaporation of water 
from the sheet, which may be encouraged by a vig- 
orous fanning with an ordinary fan or by means of a 
current of air from an electric fan. By this means 
a degree of refrigeration or cooling as intense as the 
patient is able to endure may easily be produced. It 
is only necessary to keep the sheet moist to continue 
the effect as long as may be desired. The attendant 
should apply moderate friction by the hands on the 
outside of the sheet. When one has been properly 
trained in the taking of such baths as this, they may 
safely be taken at home. 

HOME BATHING 

It is not so easy to secure suitable reducing baths 
at home, as it is for one to engage in home exercises 
which are an aid in taking off flesh. Baths, in order 
to be the most efficacious, require such combinations 
as are difficult to secure in a home in which the usual 
bathtub represents the extent of the available bathing 
facilities. 

The best form of reducing bath w r hich can ordinarily 



1 62 HOW TO REDUCE AND HOW TO GAIN 

be taken at home is a hot bath, or hot shower, fol- 
lowed by a cold bath, or cold shower, and this in turn 
succeeded by vigorous friction and rubbing of the 
skin. The value of this bath, of course, is enhanced 
by repeating the alternate application of hot and cold 
a number of times, and then following the entire 
course of hot and cold showers or plunges by a vig- 
orous rubbing of the skin. These hot and cold changes 
can be taken to advantage anywhere from half a dozen 
to a dozen times, depending on the ability of the pa- 
tient favorably to react from these frequent changes 
in temperature. It is the cold bath that does the most 
good, because of its power to oxidize or burn up 
fatty tissue. The scientific value of the alternate ap- 
plications of heat is to prevent undue chilling of the 
skin, and thus prepare the way for an acceptable 
reaction to the succeeding application of cold water. 

Of course, ordinary sweating baths can be taken at 
home in the full tub. The packs can also be taken, 
and they are of some value, as already noted ; but, as 
we have intimated, it is much more difficult for the 
patient to carry out an acceptable bathing regime at 
home than it is to engage in effective reducing exer- 
cises. 

COMBINATIONS OF BATHS 

It will thus be seen from a study of this chapter on 
baths and bathing that the best results are usually 



BATHS AND BATHING 163 

secured by a scientific combination of hot and cold 
baths which are best adapted to the patient's indi- 
vidual condition. One can hardly advocate either 
hot baths, or cold baths as a scientific aid in reducing 
flesh. They work together as in the case of the " cold 
exercise bath," where the patient's exercise takes the 
place of the hot bath; or, as in the case of the electric- 
light bath, followed by the cold needle spray and 
douche. 

The wet sheet pack also represents a combination 
in which circulatory reaction of the body may take 
the place of the hot bath in reacting to the influence 
of the cold and wet sheet when brought in contact 
with the skin. 

So, in summing up the influences which are most 
potent for the reduction of flesh, and in the order of 
their importance, we would name them as follows : 

I. REGULATION OF DIET 
II. SYSTEMATIC EXERCISE 
in. SCIENTIFIC BATHING 



CHAPTER XVII 
AUTO-INTOXICATION IN RELATION TO OBESITY 

THE majority of people among the obese class 
suffer more or less from chronic constipation 
and the resultant auto-intoxication; so that the treat- 
ment of this vexing ailment must be a part of the 
average reducing regime. 

RETARDED ELIMINATION 

The tardy movement of the food mass through the 
digestive system affords opportunity for undue fer- 
mentation and food decay, so that the results of this 
unwholesome microbic activity — these end-products 
of intestinal fermentation — are reabsorbed into the 
blood-stream and thus become potent for mischief 
throughout the body. The X-ray has shown that the 
bowels may move freely once or twice a day, and still 
there may exist intestinal stasis; for such people are 
like the proverbial southern passenger train — the 
bowels may move apparently on time, but be from 
one to two days behind time. (See Fig. 24.) 

Intestinal toxemia is responsible for much of head- 
ache, lassitude, and general ill health, but not for all 
that is commonly ascribed to this cause. Much that 
is attributed to auto-intoxication is directly due to 

164 



AUTO-INTOXICATION 165 

" nerves " — to neurasthenia and hysteria — to uncon- 
trolled and undisciplined nerves. Auto-intoxication 
as a cause of common disorders has been greatly over- 
worked in recent years. 

DIFFERENT SORTS OF CONSTIPATION 

There are many different causes for constipation 
and its numerous unpleasant effects; and it may be 
of some assistance to the layman, in his or her efforts 
to combat this troublesome ailment, to understand 
something regarding the different causes which oper- 
ate in bringing about sluggish bowel action. 

1. Spastic Constipation. This form of intestinal 
stasis is found in patients who have an active and 
irritable nervous temperament, and in those who have 
a tendency toward colitis, or the so-called old-fash- 
ioned catarrh of the bowel. These cases are not only 
greatly benefited by the use of mineral oil and bland, 
unirritating foods, free from cellulose and high sea- 
soning and spices, but are also greatly helped by hot 
applications over the abdomen and by the use of the 
oil enema in hemorrhagic mucous colitis. Water 
enemas should not be given these cases, unless the 
water is rendered markedly alkaline by the addition 
of soda. Colonic flushes are contraindicated, as is also 
heavy abdominal massage. 

Sometimes this spasticity is limited to the sphincter 
muscle of the rectum; in other cases it is probably the 



1 66 HOW TO REDUCE AND HOW TO GAIN 

result of rectal fissure or ulcer or painful hemorrhoids, 
which must be overcome through proper treatment. 
Dilatation of the sphincter will sometimes without fur- 
ther treatment, practically bring about the cure of a 
case of spastic constipation. It is sometimes neces- 
sary to dilate two or three times. 

It is probably needless to say that all cases of con- 
stipation and intestinal toxemia should have, as a part 
of their general treatment, thorough-going eliminative 
measures ; such as the sweating procedures of the elec- 
tric-light bath or some other equally efficient elim- 
inative treatment. 

You cannot depend upon laxatives and cathartics to 
cure constipation. If it is necessary, temporarily, to 
use a laxative, cascara will probably do the least harm. 
If you must use anything of this nature for any length 
of time, mineral or paraffin oil is the best. Mineral 
oil is not a laxative — it is simply a lubricant and 
agrees with nineteen persons out of twenty. 

These paraffin substances, used either in liquid or 
solid form (and there's very little choice between any 
of these many preparations from the standpoint of 
efficiency), given before meals in doses anywhere from 
one to four tablespoonfuls, are invaluable aids in com- 
bating many forms of intestinal stasis. 

2. Atonic Stasis. This is the proverbial " sluggish 
bowel" — the chronic constipation of numerous sed- 
entary folks who are so often found in states of 



AUTO-INTOXICATION 167 

nervous exhaustion or neurasthenic collapse. We have 
come to regard "nervousness" as more frequently 
being the cause of constipation than as resulting from 
intestinal stasis. It is also found in many cases of 
enteroptosis where there is a general sag of the ab- 
dominal organs, and in some of those cases of chronic 
" biliousness," bad breath, coated tongue, etc. This 
is the group of cases shown up so well by X-ray 
studies and which are benefited by the increasing of 
roughage in the diet, as well as by the use of mineral 
oil. Many times marked improvement is obtained by 
alternating hot and cold applications to the abdomen, 
accompanied by vigorous massage, manual Swedish 
movements, or mechanical vibration. 

The Moist Abdominal Bandage (Neptune's Girdle) 
may be used with great benefit. It consists of three 
layers — a linen layer, a mackintosh layer, and a flan- 
nel layer. The linen girdle is worn next to the skin 
and is wrung out of ice water and applied snugly about 
the abdomen, at bedtime. This moist girdle is cov- 
ered with mackintosh or other impervious material; 
these two are then covered with two layers of flannel, 
which is snugly pinned on. The linen cloth which goes 
next to the skin must be thoroughly cleansed by boil- 
ing at least twice a week, or oftener, to avoid skin 
eruptions — the "humors" of the old-time, water- 
cure doctors. The girdle must be pinned on so tightly 
at bedtime that the cloth next to the skin will be moist 



168 HOW TO REDUCE AND HOW TO GAIN 

when it is removed in the morning. The mackintosh 
should entirely cover the linen and the flannel entirely 
cover the mackintosh. 

Scientific massage and manual Swedish movements 
are invaluable in overcoming colonic stasis. The only 
form of electricity we have successfully employed in 
recent years is the sinusoidal current. Hydrotherapy 
is one of the most highly efficient measures which may 
be employed in combating auto-intoxication, both lo- 
cally and constitutionally. The use of hydrotherapy 
must be adapted to the individual case, but it as al- 
most the sheet anchor when it comes to getting those 
early results which are so essential to the patient's en- 
couragement. Many cases are wonderfully helped by 
hot and cold (fomentations and ice) applied to the 
liver and to the lower spine — five or six changes — 
beginning with hot and ending with cold. 

3. Dietetic Stasis. Intestinal stasis as related to 
diet may be divided into two groups: First, those 
cases in which the chief fault is the taking of too 
small a quantity of liquids, in which event paraffin oil 
and agar are exceedingly beneficial. The employment 
of Japanese seaweed, which being indigestible, car- 
ries moisture throughout its long journey through the 
alimentary canal, is very helpful in cases of this 
class. Of course, such persons are encouraged to drink 
abundance of water, taking it in small quantities every 
half -hour or hour throughout the day. 



A UTO-INTOXICA TION 1 69 

The second group under the head of " Dietetic Con- 
stipation" is where the food contains too little bulk, 
where the diet is too concentrated. These are the 
cases which are peculiarly benefited by the addition 
of cellulose and other indigestible roughage to the 
diet of each meal. These are the folks who should 
eat bran bread, sauerkraut, spinach, turnips, etc., not 
to mention the more laxative sour fruits, such as 
apples, oranges, etc., and also (unless you are reduc- 
ing) the highly laxative fruit-sugar eatables, such as 
figs and raisins. 

Such cases of constipation and associated auto-in- 
toxication can be cured easily by the regulation of the 
diet, but they represent only a minority group in the 
total number of sufferers from obesity and intestinal 
toxemia. 

To summarize the dietetic management of constipa- 
tion: Give abundance of liquids. One glass of cold 
water is taken immediately on rising each morning. 
At least eight glasses of liquids should be taken each 
day. Use bran systematically, together with the free 
employment of other forms of relatively indigestible 
cellulose, such as asparagus, cauliflower, spinach, gra- 
ham flour and whole-wheat preparations, bran bread, 
apples, blackberries, cherries, cranberries, melons, 
oranges, peaches, pineapples, plums, whortleberries, 
raw cabbage, celery, greens, lettuce, onions, parsnips, 
and turnips. 



1 70 HOW TO RED UCE AND HOW TO GAIN 

These coarse vegetable foods cannot be freely em- 
ployed in these cases of stasis which are accompanied 
by alternating attacks of colitis. Such sufferers will 
benefit through the daily use of mineral oil. Meals 
should be taken regularly and water should be taken 
at regular intervals. Food and water are physiologic 
laxatives, and a stimulus to peristalsis. About the 
same amount of food should be taken at each meal in 
order to establish intestinal rhythm. Eat at the usual 
time, even if only fruit or bran is taken. 

4. Mechanical Stasis. The cases of constipation 
falling under this head consist of intestinal adhesions, 
kinks, loops, etc., conditions which we hardly recog- 
nized until the recent years of X-ray investigation 
of the digestive tract. While these cases are helped 
by massage, hydrotherapy and suitable exercises, 
nevertheless, many of them are surgical, and a trip 
to the operating room is necessary to a cure. This 
is particularly so where there are post-operative or 
tubercular adhesions. In fact, we have come to 
recognize a veritable group of "surgical stasis," em- 
bracing gall-bladder diseases, chronic appendicitis, 
Jackson's Membrane, Lane's Kink — not to mention 
the more recently discovered condition of incompetent 
ileocecal valve. How often we have seen a case of 
chronic constipation entirely cured by an appendicitis 
operation. 

Special exercises are of great value in all forms of 



AUTO-INTOXICATION 171 

constipation, and are of special service in treating the 
sluggish bowel and in helping all cases where there 
is a prolapse of the abdominal organs. 

Leg and trunk exercises strengthen the abdominal 
muscles, together with the proper amount of walking. 
These exercises should be a part of the regular routine 
management of chronic constipation. Both active and 
passive exercises may be employed — according to the 
patient's strength and the nature of the case. Horse- 
back riding and deep breathing exercises are of great 
value. The following procedures constitute the foun- 
dation of the daily regime, which must, of course, be 
properly adapted to each patient's individual condition 
and needs. Whatever the treatment of constipation, 
it must be daily; irregular and desultory methods will 
not produce results. 

THE HOME TREATMENT FOR CONSTIPATION 

i. On going to bed, the Moist Abdominal Binder 
is applied as before described. Great care is exercised 
in covering the wet linen completely with the mackin- 
tosh and also in pinning the flannel snugly about the 
trunk, fitting in at the waist, to prevent chilling 
through evaporation. A small cup of cooked bran, 
softened by boiling water, is taken just before apply- 
ing the girdle. 

2. On rising in the morning, a glass of cold water 
is taken. In a well-warmed bathroom, the girdle is 



i 7 2 HOW TO REDUCE AND HOW TO GAIN 

removed as follows : Have ready a bowl of very cold 
water; remove the girdle and quickly apply the cold 
water by brisk hand rubbing over the entire surface 
covered by the binder. Repeat the application three 
times and dry with a coarse Turkish towel. A plunge 
or cold spray may be taken if desired. 

Clad in underwear and hose, the exercises are next 
taken as follows: 

A. EXERCISES IN LYING POSITION 

5. Deep Breathing: With hands on hips, forcibly 
extend the abdomen as you breathe in through the 
nostrils. Whistle the breath out through the mouth 
and before you breathe again lift the chest high. 

4. Auto-Massage: W T ith the extended fingers, press 
in the abdomen near the right hip bone. Now, with 
firm, hard resistance, force the hand out with the ab- 
dominal muscles. Press three times over each sur- 
face, and work by inches upward to the ribs, over to 
the left at the rib border, and down to left hip bone. 
Lift the hand over the pelvis to the right hip bone and 
proceed as before. This should continue for about 
ten minutes. 

5. Leg Raising: Stretch legs to full extension and 
slowly raise and lower — take alternately and together. 
Continue for three minutes. 

6. Trunk Raising: With hands on hips come up 
to sitting position and go back to lying; eyes straight 



AUTO-INTOXICATION 173 

ahead. The toes may be supported at the beginning; 
later this exercise may be taken without support. 

7. Chest Raising: Turn the body face downward 
and, with hands remaining on hips, forcibly bow the 
body, lifting the chest. Repeat ten to twenty times. 

B. EXERCISES IN THE SITTING POSITION 

8. Trunk Circumduction: Hands on hips, eyes 
straight ahead and feet separated — eighteen inches 
apart. Make a complete circle of the trunk from right 
to left six times and reverse. 

p. Take position as above, with hands on chest in- 
stead of on hips. Twist body to left and bend to right. 
The right elbow should glide past the right knee. Re- 
verse. 

The above exercises should not consume over twenty 
minutes, after which an effort should be made at 
stool. If the result is unsatisfactory do not be dis- 
couraged, but return following breakfast, after the 
rectum has been lubricated with vaseline. For the 
first two mornings, in very bad cases of long standing, 
and where the bowels positively refuse to respond, the 
use of the glycerine suppository may be employed. 
It is rarely necessary to use them more than two or 
three mornings. 

10. Breakfast may be your usual breakfast, but no 
matter what you may choose or have chosen for you, 
it must include bran — one or two cups. 



174 HOW TO REDUCE AND HOW TO GAIN 

ii. A brisk walk of two to four miles is taken dur- 
ing the day. 

12. A lunch of coarse, rough foods, or — better 
still — a lunch of just fruit (skins and all) is taken, 
and a dinner of coarse vegetables, as mentioned above, 
is eaten at the close of the day. 

J j. Twenty minutes of exercises are repeated at 
night, including the auto-massage, after which a bowel 
movement should again take place. 

14. The abdominal binder (see page 167), is next 
applied, and this regime, if followed untiringly for two 
to four weeks, will usually overcome the most ob- 
stinate cases of constipation — providing the stasis is 
not due to mechanical obstruction. 

Mechanical vibration must be managed by an expert 
to be of service in helping chronic constipation. The 
indiscriminating use of the vibrator, whether on the 
part of the physician or layman, has probably done 
more harm than good, and is regarded as the least val- 
uable of the different methods suggested. 

5. Habit Stasis. The last group of intestinal stasis 
is due solely to habit. Neglect of the call of Nature 
is responsible for many cases of chronic constipation 
which come to the physician, seeking relief. Regular 
habits at stool, dilation of the rectum, a cellulose diet, 
and suitable exercises will afford early relief. In 
fact, many cases are cured by going to stool twice a 
day for a week or two, without any other treatment, 



AUTO-INTOXICATION 175 

when they are not of too long standing. Train your- 
self to go at least twice a day to evacuate the bowels, 
with the feet elevated on a high footstool, so as to 
imitate the squatting position of former generations. 
We are about to come to the conclusion that anyone 
whose bowels do not move oftener than once a day 
is suffering from mild constipation. Eating starts up 
intestinal peristalsis, and so it is a good practice to go 
to stool immediately after each meal. 

THE BUTTERMILK CURE 

We have not found the buttermilk cure of great 
value, although we do regard it as a help, and never 
fail to make it a part of our regime. The Bulgarian 
culture is of value when taken by mouth or when 
used as a colon injection, but must not be regarded 
as a cure. Buttermilk should be employed as a food- 
remedy and not as a fad. 

This chapter will not, of course, afford an opportu- 
nity to go into discussions regarding the intestinal 
flora (germs) which are responsible for the production 
of those toxins which are at the bottom of so-called 
auto-intoxication. We might add that we have found 
it very necessary to restrict the protein in the diet of 
these cases, particularly the animal protein, and that 
we have further found a fruit diet, in the vast majority 
of cases, to be highly beneficial both in overcoming 
intestinal stasis and in relieving the acidemia which 



176 HOW TO REDUCE AND HOW TO GAIN 

is such an ever-present feature in most cases of intes- 
tinal poisoning. 

In recent years we have come to look upon the em- 
ployment of an exclusive milk or milk and fruit diet 
(see Chapter xvn) as constituting the best possible 
means of bringing about a more or less permanent 
and favorable change in the intestinal flora. 



CHAPTER XVIII 
MAKING THE BEST OF IT 

HAVING discussed the question of obesity from 
a scientific standpoint, and in all its phases; 
having presented the philosophy and technique of 
modern reducing methods, it is but fitting, in closing 
the discussion and before taking up the consideration 
of methods for gaining in weight, to take a parting 
glance at obesity from a standpoint of "making the 
best of it." 

One of the most important things for those suffer- 
ing from over-weight to remember, is that in order 
to be comfortable and happy of countenance, ( one's 
feet must be comfortable. Aching feet unfailingly 
produce bad spirits. So the very foundation of 
making the best of it is to secure a pair of comfortable 
shoes, made on a sensible last that will not cramp the 
feet, and it is entirely possible to procure such shoes, 
which will at the same time be, in every sense, well 
appearing. 

Next, let the obese woman make a study of becom- 
ing hats. Get a hat which will be in good style and 
which will properly blend in with the neutral shades 
of a good-looking gown. 

177 



178 HOW TO REDUCE AND HOW TO GAIN 

Large people, particularly large women, should not 
wear strikingly loud clothes, but should make a selec- 
tion of their clothes from among the softer and more 
neutral tones. Seek to achieve that wonderful and 
harmonious blending of beautiful soft-tone colors, if 
you are over-weight and would appear at your best, 
and let the predominating color be that of shades 
bordering on the color of your eyes. 

Of course, the obese woman must give attention to 
securing a reasonably hygienic, and at the same time 
properly fitting, corset. She should not be content 
with picking up a corset from the bargain counter, 
but should go to a good corsetier and select a gar- 
ment of soft texture and supple boning. It is possible 
to find a corset in most every way compatible with 
health and which, at the same time will not only be 
comfortable but will greatly help in the general ap- 
pearance. In fact, sometimes in cases of a prolapsus 
of the abdominal organs, a corset can even be made to 
be of real remedial value. 

There is a style of dress which should be worn by 
the large woman, particularly the styles of 19 19 (see 
Fig- 25) of the long waist-line effect — the coat dress 
■ — which is becoming and beautiful, and which gives 
her an appearance of being at least ten or twenty 
pounds under her actual weight. Avoid fitting, too 
snugly, the waist line, and no woman above one hun- 
dred and ninety pounds should ever be seen in a shirt 




Fig. 25. Right and Wrong Dress 



MAKING THE BEST OF IT 179 

waist and skirt. It only accentuates the size and calls 
attention to her waist line. 

The obese woman will be very wise if she observes 
certain rules and laws regarding lines. While many 
fluffy ruffles and beautiful plaid designs are artisti- 
cally adapted to the tall and slender woman, stripes 
and figures which tend to produce a striped effect are 
particularly suited to the stout figure. I have in mind 
a number of my friends, each weighing nearly two 
hundred pounds, but whose designers are artistic 
enough to produce long-line effects, so that their 
friends are constantly congratulating them that they 
have reduced or that they are looking much more 
slender, when it is mere camouflaging by proper lines 
and the artistic design of the long-line effect. 

If you do not possess that critical eye for har- 
monious effects, go to someone who does, and see 
that your hat, your coat, and your gown produce har- 
mony. Let the hairdress be high. Avoid wrinkles 
in the face. Don't hesitate to spend some money on 
facial massage. Select a good cold cream and use lots 
of it, along with plenty of massage movements. 



PART II 
HOW TO GAIN 



PART II 
HOW TO GAIN 



I 



CHAPTER XIX 

WHY FOLKS ARE THIN 

N ALMOST every case of emaciation, when it is 
carefully investigated, there are usually found one 
or more causes for the loss of flesh. These causes 
embrace a wide range, including hereditary and tem- 
peramental disturbances, functional and organic dis- 
orders. The recognition and proper adjustment of 
these influences which are directly or indirectly con- 
tributory to emaciation, lies at the very foundation of 
all intelligent and successful efforts to put on flesh — 
to fatten up these thin folks. So we will start out by 
considering these numerous causes for loss in weight. 

i. FINICKY FOLKS 

Some people retard their nutrition and keep them- 
selves thin by their own incessant finickiness. They 
are so extraordinarily fastidious and so extremely 
fussy that the nervous system seems to be so affected 
as to interfere in some way with the proper digestion 
or assimilation of their food. 

These little chronic nervous tendencies and whim- 

183 



184 HOW TO REDUCE AND HOW TO GAIN 

sical ways, together with incessant anxiety and chronic 
worry, keep many people from putting on flesh up to 
the point of normal weight. The notion that every- 
thing must be done this way or that way, the constant 
anxiety to have everything just so-so, undoubtedly 
contributes to keeping many people reduced in flesh, 
even up to the point of danger — the point where they 
invite tuberculosis and other chronic disorders. 

It is a generally recognized fact that worry will 
prevent the proper assimilation of food. Anxiety in- 
terferes with both the appetite and the digestion. 
Many persons who even sleep well, are under-weight, 
and their very personal appearance proves that while 
sleep is an antidote for work it is not for worry. 

2. NERVOUSNESS 

Emaciation runs in certain families, just as the 
tendency to obesity does in others. We have "thin" 
family trees and " fat " family trees. This obtains 
even in the lower animal world. Some animals are 
easy to fatten, others are like the famous razorback 
hog or the mustang pony — exceedingly hard to fat- 
ten up even to a moderate degree. 

We think, however, that this hereditary tendency 
toward thinness is sometimes closely associated with 
the hereditary tendency toward nervousness. We 
think many people are thin because they are so nervous 
and they have unmistakably inherited this tendency 



WHY FOLKS ARE THIN 185 

toward nervousness. Of course, in the case of 
hysteria, the patient's nutrition may be exceptionally 
good. In fact, many hysterical patients have a great 
tendency toward obesity. 

The optimistic individual is more likely to have 
good digestion and good nutrition than the victims 
of pessimism. As a class, those who fret and fuss 
and fume are thin. Perpetual disturbance of the 
nervous system seems to interfere with nutrition all 
along down the line from the appetite itself to the 
final assimilation and storing up of the digested food- 
stuffs. 

3. UNDEREATING 

While we are of the opinion that a good majority 
of people habitually overeat, nevertheless there is a 
small minority of our people who habitually under- 
eat. The self-starved college girl who is possessed 
of the notion that a good-appearing young woman 
must not only be petite and winning in her ways, but 
must also possess that sylphlike physical form — such 
a girl, through pride and vanity, may not only bring 
herself to eschew the afternoon box of chocolates and 
bon bons but may actually enter upon a course of 
semi-fasting or partial starvation. Consultation with 
patients of this class leads us to believe that many 
young women are under-nourishing the body for these 
very reasons. We often find that they are only taking 
50 to 75 per cent of the minimum amount of food 



186 HO W TO REDUCE AND HOW TO GAIN 

required to sustain a person of their weight in good 
health and strength. 

Young women of this class have simply trained 
themselves to be satisfied with a bit of this and a pinch 
of that, and not engaging in any strenuous physical 
work, tht appetite, under such circumstances, will be 
readily trainable to satisfaction with a very small 
amount of food. 

Another group of thin girls, who should be con- 
sidered in this connection, are the underfed, under- 
clothed office and working girls; and for that matter 
the well-to-do young woman is also sometimes volun- 
tarily underclothed — of course assuring her friends 
that she is very, very warm, in fact almost ready to 
smother, while she shivers with cold and her teeth 
chatter on some winter day, as she goes forth clad 
in her thin, georgette crepe waist and silk-clad ankles 
with low shoes, all the while her lips are blue and the 
circulation is retarded to the point of interfering with 
proper nutrition. Many times the same very light- 
weight underwear, consisting of a gauze vest and 
flimsy silk combination, of August days, is carelessly 
worn when the thermometer stands at io° below zero. 

The sweatshop type of girl is usually thin — and 
anemic as well. Her conventional lunch of tea and 
bread does not contain enough calories properly to 
nourish the body. Her blood becomes gradually more 
and more impoverished until she stands on the brink 



WHY FOLKS ARE THIN 187 

of anemic collapse — chlorosis. This group of under- 
nourished workers simply needs the opportunity to eat 
more of good food, but the small amount of money 
which they are able to use, or which they allow them- 
selves to use for their lunches, is insufficient to pur- 
chase proper nourishment, or they have not been in- 
structed how to invest their money in food to the best 
advantage. There is awaiting a great work to be 
done for the laboring classes in teaching them how 
most advantageously to invest their food allowance 
so as to secure the greatest amount of nourishing food 
compatible with taste fulness and other health con- 
siderations. 

4. OVERWORK 

It is obvious that some people are thin, not so much 
because they eat too little but rather because they work 
too much. Too much physical exercise will bring 
about emaciation just as certainly as will habitual 
undereating. Hard physical workers burn up their 
food much more rapidly than those of sedentary habits. 
Those who are seeking to increase their weight, will, 
of necessity, have intelligently to regulate their bodily 
work. The human body is an engine, and you cannot 
conserve its energy when the machine is burning up 
more than you are regularly putting into it. 

Of course, it is more than likely true that, in most 
cases, where overwork is assigned as a cause for under- 
weight, that it is chronic worry and anxiety that lies 



188 HOW TO REDUCE AND HOW TO GAIN 

at the bottom of the difficulty rather than physical ex- 
ertion. At least we know this to be true in a great 
many of these cases. 

5. INFECTIONS 

It not infrequently happens that infectious diseases 
of childhood (scarlet fever, diphtheria, measles, etc.) 
lie at the bottom of the impaired nutrition of many 
children and youths. Typhoid fever has been known 
so seriously to cripple the assimilative powers of the 
digestive tract as to result in subsequent under-weight. 

Local infections, such as so-called catarrh, colds in 
the head, running ears, chronic tonsilitis, sinusitis, 
chronic appendicitis, ulcers, gall-bladder infections, 
infected Fallopian tubes, etc., may work in such a way 
as to poison the body, interfere with the nutrition of 
the cells, and thus gradually bring about a loss of 
weight, with its resultant more or less serious emacia- 
tion. 

In the case of young people, chronically diseased 
tonsils are very often responsible for disturbed nutri- 
tion and progressive loss of weight. The bad taste 
in the mouth results in loss of appetite, and this in 
itself interferes with the proper nourishment of the 
body. 

Chronic appendicitis more often manifests itself as 
stomach trouble than in any other way. It gives its 
victims the impression that they are suffering from 



WHY FOLKS ARE THIN 189 

some form of indigestion and so they curtail their 
eating and otherwise diet themselves, to such an ex- 
tent that a considerable loss of weight results. It is 
remarkable to see how some people brighten up and 
put on weight after a bad appendix has been removed. 

Ulcers of the stomach or duodenum of course re- 
sult in a loss of weight in the majority of cases by 
actual interference with the taking of a proper amount 
of food. 

Tuberculosis usually results in a loss of weight — 
not always however. When people lose in weight 
suddenly, under thirty-five, tuberculosis should always 
be suspected, just as cancer would be suspected by a 
sudden loss of weight after forty. 

The different forms of anemia, or impoverished 
blood, always result in loss of flesh, whether it is 
chlorosis, the so-called "green sickness" of young 
women, the simple anemias, or the more grave blood 
disorders of adult life. These blood disorders require 
correction in order to enable their emaciated victims 
to put on flesh. These cases require iron injections, 
rest in bed, and other proper remedial measures, in 
addition to the mere effort to fatten the patient. 

6. CHRONIC CONSTIPATION 

Many people are thin as a result of chronic con- 
stipation — auto-intoxication. The whole process of 
digestion, assimilation, and elimination is upset and 



iqo HOW TO REDUCE AND HOW TO GAIN 



interfered with. They live, day by day, in a state of 
chronic colon poisoning. The drafts in the furnace 
of the human engine are clogged, the ashes are not 
promptly and properly disposed of, and the fires of 
life burn dimly. There is a sort of smothering of 
the vital processes — a poisoning of every one of 
those millions upon millions of little cells which con- 
stitute the wonderful cooperative organization of the 
human body. The furnace of life is clogged with 
clinkers and stuffed up with cinders. Food is not 
properly burned up by the poisoned cells of the body, 
neither are its undigested remnants properly and 
promptly eliminated from the body. 

When fermentation takes place in the intestinal tract 
many poisons — toxins — are absorbed into the blood- 
stream. They render the blood too highly acid, they 
irritate the nerves, they produce dark spots under the 
eyes (so-called liver spots), they may often produce 
a foul breath, interfere with the appetite, and grad- 
ually result in a loss of body weight until the patient 
becomes actually emaciated. 

8. HYPERTHYROIDISM 

The exophthalmic type of goiter (enlarged thyroid) 
always results in loss of bodily weight. The patient 
is nervous, apprehensive, the hands tremble, the heart 
is rapid and the eyeballs bulge forward. These pa- 
tients are always thin. It is needless to add that these 



WHY FOLKS ARE THIN 191 

sufferers will not put on flesh until the thyroid con- 
dition is cured or improved, either by rest and proper 
medical treatment, or by a surgical operation. 

In some cases associated with these disorders, there 
are intestinal parasites which also tend to keep the 
body under-weight. It matters little whether it is 
tapeworm or hookworm, if the body is robbed of its 
nourishment, or the nourishment is sucked away by 
these parasites, loss of weight is bound to result. 

9. HEREDITY 

Last, but not least, a great many folks go through 
life thin and apparently little nourished just because 
they belong to so-called thin families. Heredity plays 
the chief role in many of these cases of life-long 
emaciation. In the discussion of obesity it was clearly 
pointed out that heredity is a very prominent factor 
in certain families who show a marked tendency to 
put on flesh to the point of over-weight, and the op- 
posite of this holds true for other families. Genera- 
tion after generation presents itself with lean, lank, 
almost cadaverous appearing individuals who, outside 
of this tendency to emaciation, enjoy good health and 
in every other way are happy and efficient. 

It is perhaps in these instances of inherited thinness 
that we have the greatest difficulty in trying to fatten 
the patient, even by the most carefully planned dietary. 
Nevertheless, as a rule something can be done to help. 



CHAPTER XX 
THE FATTENING REGIME 

IN ADDITION to the proper dietary, which will 
be considered presently, there are a number of 
things which are more or less important when it comes 
to carrying out successfully the fattening regime. The 
state of the mind, the patient's nervous behavior, one's 
habits of physical work, rest, etc., all have an impor- 
tant bearing on the success of one's efforts to put on 
flesh. 

MENTAL AND NERVOUS STATE 

A lot of people are thin, as already has been noted, 
because they indulge in so much worry and anxiety. 
A thorough-going effort must be made to stop the 
worrying habit — to calm down. The most scientific 
regime of feeding for the purpose of flesh gaining is 
likely to prove of no avail unless this tendency to fret 
and fuss and fume is overcome, at least partially if not 
wholly. 

If you don't catch a street car, take it easy, you 
will get the next one. Plan your work so as to be a 
little ahead of time and not always on the ragged 
edge of being late for your appointments. Some 
suburbanites keep themselves thin and half sick over 

192 



THE FATTENING REGIME 193 

trying to catch trains, or over the fear and worry that 
they will miss a train. 

If you would gain in flesh, don't take yourself too 
seriously. In fact, adopt a motto something like this : 
"It is quite impossible to overestimate the unimpor- 
tance of things." Take life as it comes to you, day 
by day and hour by hour. Do not react so violently 
to your environment. You may have to cultivate 
something of the "don't care" spirit and assume a 
"happy-go-lucky" attitude if you really want to put 
on flesh and put it on immediately. Those of us who 
take ourselves and everything else so seriously that 
we are thin and cadaverous, should wake up to the 
fact that other people do not take us so seriously. In 
fact your very predicament of malnutrition and ill 
health may be more or less of a joke to your friends. 
There are plenty of folks who are making themselves 
a joke to the world, all the while taking themselves 
with the utmost seriousness. Let each day take care 
of itself. In the words of Scripture, " Sufficient unto 
the day is the evil thereof." 

Start the day relaxed and without anxiety. Don't 
make the mistake of the woman who did all her wash- 
ing in the morning before she got out of bed. Go 
through the day, with its duties, in an even temper, 
and go to bed at night to sleep, not to worry. Don't 
even try to watch yourself go to sleep. Be utterly in- 
different as to whether you go to sleep immediately or 



194 HOW TO REDUCE AND HOW TO GAIN 

not, because sleep is not gained by wooing it, but by 
relaxing the body and allowing the mind to be slowly 
overcome by the sleep tendency. 

CARRYING TROUBLE HOME 

Business men and women who are under-weight 
should learn to leave their troubles at the office — to 
lock then>up in their desks before they leave for home. 
The same should be true of the schoolteacher who is 
thin and would gain in weight. Leave your troubles 
at school and go home to relax and enjoy yourself. 
Many persons keep themselves thin carrying their 
burdens and troubles of the day home with them to 
exercise the mind and make the soul anxious. 

Cultivate a cheerful atmosphere, for it must be 
remembered that, "A merry heart doeth good like a 
medicine." If you are under-weight, reader, cheer 
up, begin to laugh, read the funny page at dinner at 
night, cultivate the company of cheerful children, 
develop an optimistic outiook, and if you have no 
organic disease which is the cause of your emacia- 
tion, this state of mind in connection with proper diet 
will enable you to win the fight for more flesh. Seek 
the society of the young; try to take their point of 
view; get their mental attitude toward life, and just 
don't grozv old. The face is an index to the mind; 
character, youth, and beauty are expressed accord- 
ing to one's thoughts. 



THE FATTENING REGIME 195 

PHYSICAL EXERCISES 

We meet with cases now and then, who are helped 
in their efforts to gain in weight by judiciously tak- 
ing a moderate amount of physical exercise. These 
thin folks should walk out in the open air, slowly, 
never to the point of exertion or fatigue, just a com- 
fortable, leisurely sauntering along, as one would 
wander through the woods or up and down the banks 
of a shady stream. During this leisurely, out-of-door 
exercise, practice deep breathing to increase the oxy- 
gen intake, and afford Nature every facility possible 
for burning up the food, thus effectively to energize 
and warm up the body and thus encourage Nature to 
store away a little extra fuel in the form of fat. 

Light and systematic exercise, in a cheerful frame 
of mind, is many times very helpful, especially if this 
work can be associated with cheerful companionship. 

In case of a weak heart or other incapacity for ex- 
ercise, the patients can, of course, be assisted by pas- 
sive exercise such as massage and manual Swedish 
movements. 

DEVELOP YOUR CHEST 

Thin folks should practice deep breathing — should 
develop their chests. Flat chests don't go with gain- 
ing in weight; they go with emaciation, colds, etc. 

Take deep breathing exercises each morning and 
evening. Go to the window on arising in the morning, 



196 HOW TO REDUCE AND HOW TO GAIN 

open it at the bottom, throw the shoulders well back 
and inhale through the nose, breathing deeply and ex- 
panding. Then exhale through the mouth. Do this 
with about ten breaths. These inhalations of air need 
not be confined to the morning; they may be prac- 
ticed any time whenever there is pure, fresh air. 

Try to walk always with the shoulders well thrown 
back, head well up, and the abdomen drawn in; this 
is the correct way to hold oneself to allow the air 
to reach the lungs. 

Dancing and waving the arms about over the head 
and throwing them back, touching the hands together 
behind you, is a splendid exercise and, with the proper 
breathing, will develop and improve both the general 
health and the flat chest. 

THE REST CURE 

Those who saffer markedly from under-weight, es- 
pecially when it is severe and of long standing, will 
usually find it necessary to start their gaining regime 
by a period of more or less complete rest in bed, in 
conjunction with a properly arranged dietary; and 
even the less severe cases will find it a good plan, at 
least in the early period of their efforts to gain, to 
cultivate the habit of taking a nap each afternoon, 
soon after the lunch hour. They should also make it 
a point to secure, if possible, ten hours of sleep, or 
at least rest in bed, each night. 



THE FATTENING REGIME 197 

If you are thin and want to gain, cultivate the 
play spirit. Go at your work with the mental atti- 
tude of a child. Try and make play out of your work. 
Light-heartedness is a great help in every effort to put 
on flesh. 

It is perhaps needless to add that the outdoor life 
in seasonable weather is of great assistance in the 
treatment of anemia and emaciation. If one can 
take the afternoon nap out of doors, or even sleep 
out of doors at night during the summer, it will be 
found helpful. 

A moderate amount of wisely chosen recreation will 
be of help, whether it be art, music, the drama, or light 
outdoor sports. In some cases the club, the church, 
and other more serious pursuits will be found equally 
beneficial. 

If you would maintain good nutrition and put on 
flesh, you must be in love with your job. If it is im- 
possible to love your present work, then you had bet- 
ter consider changing and getting a job that you will, 
or can, like. The man or woman who suffers from 
under-weight and who is constantly grumbling about 
his or her job is not likely to succeed in this program 
of fattening up. Even if they find themselves tired 
out at the end of the day, they can, while admitting 
the fact to themselves, associate it with helpful 
thoughts instead of depressing ones, as, for instance, 
you may say to yourself : "Yes, I am all tired out, 



198 HOW TO REDUCE AND HOW TO GAIN 

but I am happy. I like my job. I am glad I am in 
the world and have something to do." In this way 
much unnecessary nervous fatigue will be escaped and 
the body left in better position to store up energy and 
put on flesh. 

THE CIRCULATION 

Our "thin" friends, particularly, must see to it, 
especially during the winter season, that the hands 
and feet are not chilled — habitually cold. The blood 
carries the food to every part of the body and if it 
is not circulating freely and normally nutrition will 
be more or less interfered with; and while this is not 
such a serious matter with those of normal weight or 
over-weight, it becomes a question of exceeding im- 
portance to those who are under-weight and who are 
trying to put on flesh. This, then, entails the proper 
study of clothing and the proper heating and humidi- 
fication of indoor temperatures during the cold sea- 
son. Nothing is gained by overheating the living- 
rooms or workrooms. It is better to put on more 
clothing and keep the temperature during the cold 
weather at seventy degrees or a trifle below. 

digestion 

It goes without saying that the digestive machinery 
should be in good working order, as well as to see that 
it is supplied with the proper quantity and quality 



THE FATTENING REGIME 199 

of food. So-called dyspepsia, whether it be functional 
— nervous indigestion, or organic — gall-bladder trou- 
ble or chronic appendicitis, is bound to interfere more 
or less with all efforts to put on flesh. Set these things 
in order and then, if you carry out the instructions 
which follow, under the head of "Fattening Foods," 
you are almost certainly going to start in slowly to 
gain in weight. The reader is referred back to Chap- 
ter in, Part 1, for further suggestions along the line 
of " fattening foods." 

A peaceful mind, pleasurable anticipation, freedom 
from care and anxiety, cheerful companionship, all 
form desirable table accessories which play the part 
of true psychical stimuli in accelerating the flow of 
the digestive juices and thus pave the way for more 
easy and thorough digestion. Further, it is easy to 
see how thorough mastication of food may prolong 
mechanical stimulation of the salivary glands and 
thus increase the salivary flow. 

ELIMINATION 

Last, but not least, the body must be kept free from 
its own poisons. Elimination must be good, but not 
overstimulated. Moderate sweats and, in some cases, 
very short electric-light baths just to the point of per- 
spiration, followed by cold, wet hand rubs, wet towel 
rubs, or very brief cold showers, or a brief salt glow, 
will be found beneficial. Avoid severe sweating pro- 



200 HO W TO RED UCE AND HOW TO GAIN 

cedures, do not take long cold baths, or any other 
strenuous form of baths or treatment. 

An effort should be made to encourage free bowel 
movement, at least twice in each twenty-four hours; 
and then with ordinary warm tub baths, say twice a 
week, the elimination should be properly attended to 
in the average case. 

These mild forms of treatment serve to increase 
the appetite and thereby assist in putting on flesh. We 
refer to such treatments as the brief " Salt Glow," 
etc. 



CHAPTER XXI 

THE FATTENING DIETARY 

WHEN we wish to put on flesh we begin at 
once to think of those foods which have been 
denied the folks who want to reduce. We think 
at once of increasing our carbohydrates (starches and 
sugars) and fats. We even know that drinking mod- 
erately at meals may assist us in putting on flesh be- 
cause it will tend more fully to dissolve the food and 
thus assist in its digestion and subsequent assimila- 
tion. We further recognize the importance of having 
a good appetite, for appetite equals digestion and we 
cannot hope to assimilate and store food unless it is 
properly and quite completely digested. Of course, if 
the fluid taken at mealtime is milk or half milk and 
half cream, buttermilk, malted milk, etc., then this 
liquid intake serves a double purpose for it carries nu- 
trition on its own account. 

The essentials of a good appetite are normal living, 
proper exercise, bathing and elimination, good teeth, 
a clean mouth, and proper periods between the meals 
to permit of the development of normal hunger.- Good 
cheer and contentment are also valuable aids to appe- 
tite and good digestion. 

201 



202 HOW TO REDUCE AND HOW TO GAIN 

FATTENING FOODS 

The following list and classification of ordinary 
foodstuffs represents those which contain most of the 
elements which will enable the thin person readily to 
put on flesh. 

1. Fruits: Bananas, figs, dates, raisins, ripe olives, 
all of the sweet fresh fruits, such as sweet pears, per- 
simmons, pawpaws, and sweetened stewed fruits. 

2. Vegetables: Particularly all vegetables which 
are fried or served with cream sauce and salads with 
oil dressing; sweet potatoes, Irish potatoes, beets, 
green peas, green corn, green Lima beans, carrots, 
squash, and fried eggplant. 

3. Cereals: All of the cereals are good fatteners, 
including all of the breakfast foods, macaroni, breads, 
crackers, biscuits, cakes, pies, pastries, puddings, as 
well as arrowroot, sago, cornstarch, and other farin- 
aceous preparations. 

4. Nuts and Legumes: All of the nuts, but particu- 
larly Brazil nuts, peanuts, pine nuts, and pecans, if 
properly masticated are highly nutritious, as are also 
the legumes — dried peas, beans, and lentils. 

5. Dairy Products: Butter, butterine, rich milk, 
cream, cream cheese, milk shake, ice cream, ice-cream 
sodas, and eggs. 

6. Flesh Foods: Particularly the meats containing 
fat and all fried meats, fried fish, and fowl, veal, pork, 
fat bacon, goose, mackerel, eel, and salmon. 



THE FATTENING DIETARY 203 

7. Miscellaneous Foods: Other edibles which are 
more or less fattening- are hot drinks which contain 
a great amount of sugar and cream, sweet lemonade, 
thickened soups, cream sauces, mayonnaise dressing, 
chocolate, cocoa, olive oil, sugar, syrups, malt, honey, 
candy, rich dressing, and all of the sweetened soft 
drinks. 

This, then, is the story of those foods which are 
the more highly fattening portion of the human diet- 
ary, and while it is not suggested that the thin indi- 
vidual should undertake to subsist entirely upon this 
diet list, nevertheless, for a short period of time, it 
would be well to eat quite largely from this group. 

FOODS WHICH THIN PEOPLE MAY TEMPORARILY AVOID 
WHILE PRACTICING THE FATTENING REGIME 

i". Fruits: Sour fruits and unsweetened stewed 
fruits, blackberries, blueberries, cherries, cranberries, 
currants, cantaloupes, gooseberries, grapefruit, sour 
grapes, lemons, nectarines, sour oranges, peaches, pine- 
apples, plums, unsweetened prunes, and tomatoes. 

2. Vegetables: The majority of the vegetables are 
low in nutritive value unless served with cream sauce 
or fried, or subjected to other treatment which adds 
to their nutritive value. Those of specially low nutri- 
tion are the artichoke, asparagus, string beans, cab- 
bage, Brussels sprouts, sauerkraut, cauliflower, celery, 
cucumbers, greens, lettuce, mushrooms, onions, pars- 



204 HOW TO REDUCE AND HOW TO GAIN 

nips, pumpkin, rhubarb, radishes, spinach, turnips, and 
vegetable oysters. Though it must be remembered 
that while not possessing much value as fattening 
foods, these green vegetables and fresh fruits are very 
important as carriers of vitamins and should not be 
discarded in the dietary even of those who are seeking 
rapidly to put on flesh. Rich cream sauces and dress- 
ings may be added, which will increase the caloric 
value. Seasoning, in fact, can make any food more or 
less highly nutritious. 

3. Cereals: As a class they are all good fattening 
foods, and none are to be avoided unless it be such 
foods as gluten breads and gluten mush. Hominy is 
difficult of digestion and is not, as a rule, as good as 
other corn products. 

4. Dairy Products: Skimmed milk or skimmed- 
milk cheese are the only non-fattening foods in this 
group . 

5. Flesh Foods: Boiled meats are less nutritious 
than the others and of course the lean meats are not 
as good flesh producers as those which contain some 
fat. Oysters are also very poor fatteners. 

TYPICAL FATTENING MEALS 

The following bills of fare are offered merely as a 
suggestion regarding the selection of those foods 
which are most highly fattening, and at the same time 
fairly easy of digestion : 



THE FATTENING DIETARY 205 

SUGGESTIVE WINTER MENUS 

BREAKFAST 

Calories 

Oatmeal ( 1 large bowl) 100 

Cream (three-fourths of a glass) 300 

Sugar (2 teaspoons) 65 

Bran bread — toasted (2 slices) should contain 

raisins and nuts 200 

Butter (2 squares) 200 

Marmalade (3 teaspoons) 100 

Milk — whole (1 glass) 100 

1065 

LUNCH 

Calories 

Fruit salad ( 1 serving) 100 

Whipped-cream dressing (one-half cup) 200 

Figs (2 large) 200 

Milk — one-half cream ( 1 glass) 250 

750 
DINNER 

Calories 

Cream of corn soup (ordinary serving) 100 

Ripe olives (7 large) 100 

Porterhouse steak (large serving) 200 

Gravy (4 tablespoons) 100 

Mashed potatoes (ordinary serving) 100 

Creamed peas (ordinary serving) 100 

Waldorf salad (ordinary serving) 100 

Mayonnaise (3 tablespoons) 100 

Custard pie (one-sixth pie) 300 

Chocolate (1 cup) — whipped cream 150 



I350 



206 HOW TO REDUCE AND HOW TO GAIN 
SUGGESTIVE SUMMER MENUS 

BREAKFAST 

Calories 

Strawberries (ordinary serving) ioo 

Sugar (3 teaspoons) 100 

Cream (one-half glass) 200 

Toasted flakes (large serving) 100 

Cream (one-half glass) 200 

Sugar ( 1 teaspoon) 35 

Nut bread ( 1 slice) 125 

Butter (1 square) 100 

Poached eggs on toast (2) 275 

Butter ( 1 square) 100 

1335 
LUNCH 

Calories 

Orange juice ( 1 glass) 100 

Sugar (2 teaspoons) 65 

Ice cream (large serving) 250 

415 
DINNER 

Calories 

Cantaloupe (whole) 200 

Olives (7), celery and radishes 125 

Jelly omelet (3 eggs) 225 

3 tablespoons jelly 100 

1 square butter 100 

New potatoes (3 small) 100 

Thick cream sauce (4 tablespoons) 150 

Fried eggplant ( 1 slice) 100 

Malaga grape and Brazil nut salad 200 

Whipped cream (one-half cup) 200 

Ice cream (large serving) 250 



1750 



THE FATTENING DIETARY 207 

Cream is added to the meals to the extent of about 
a pint a day, milk one quart, eggs two to four, ripe 
olives one dozen to eighteen. Ice cream may be taken 
in abundance. The food should be chewed well, and 
the liquids taken at the meal should be sipped along 
with the meal. Nothing should be taken between 
meals. 

Where two heavy meals are taken, such as the 
above menus suggest, it is wise to eat lightly of liquid 
or semi-liquid foods for the midday meal. 



CHAPTER XXII 
THE SPECIAL FATTENING DIET 

YOUNG women, middle-aged women, and older 
women as well as men of all classes have found 
the fattening regime to be most gratifying in its re- 
sults, and they have added from twelve to forty pounds 
to their weight in two to four months. 

The average person taking up this regime may con- 
tinue about his daily tasks. Teachers, business men 
and women, and office girls have continued at their 
work and have successfully added pound after pound 
in weight. 

Only those who need a rest in bed, or who are suf- 
fering from ptosis (prolapse) of the stomach and 
bowel need be put to bed. In the latter case the foot 
of the bed should be raised nine to twelve inches; 
thus encouraging gravity to replace the organs and 
then by remaining in this posture and with addition 
of cushions of fat which will accumulate in the ab- 
domen — the stomach is more or less permanently 
held in normal poise. 

In either case, whether the thin subject remains up 
and about, at work, or whether he goes to bed the 
program is the same. 

208 



THE SPECIAL FATTENING DIET 209 

1. First Day: For the first day take only orange 
juice at hourly intervals (two dozen). Hot water is 
also taken in abundance. 

2. Second and Third Day: On the second and third 
days take whole milk and fruit juice as follows : One 
glass of whole milk is sipped through a straw every 
hour. With each glass of milk the juice of one-half 
lemon and one whole orange (without sugar) should 
also be sipped through a straw — taking three sips of 
milk, one sip of fruit juice, etc. 

J. Fourth Day and After: On the fourth day carry 
out the same program, only making the interval forty- 
five minutes instead of one hour. To the four or five 
quarts of whole milk to be taken each day, add cream 
gradually and in increasing quantities until the food 
mixture contains from one-fourth to one-third cream. 
In addition to this milk-and-cream mixture the lemon 
and orange juice is continued just as directed for the 
first three days' feeding. // the bowels are too loose 
decrease the amount of lemon juice, and increase the 
orange juice. 

4. Feeding Intervals: As a rule it is best to start 
the " feedings " at 7 130 a.m. and feed every forty-five 
minutes to one hour until 7:30 p.m. 

5. Quantity of Milk: A small amount of milk is 
constipating, but a large amount is laxative. In this 
regime it is necessary to take four or five quarts every 
twenty-four hours and fruit juices as prescribed. 



210 HOW TO REDUCE AND HOW TO GAIN 

6. Lemon Juice: This is well tolerated with the 
milk regime, and many persons who always have be- 
lieved that they could not take milk at all have found 
it very acceptable combined with the lemon juice. 
Most patients take about six lemons but in a few in- 
stances as many as ten have been taken to produce a 
soft bowel movement twice a day. 

7. In Case of Trouble: If the schedule in any way 
disagrees with you, it is more than likely that you are 
falling down in carrying out the instructions. Read 
them over again. If there is serious trouble of any 
kind, consult your doctor. Nausea is often overcome 
in the early days by increasing the milk. 

MAKING THE BEST OF IT 

Thin people should avoid, in their clothing, stripes, 
particularly if they run up and down, for they accen- 
tuate the height. Modistes will tell you that thin folks 
should wear the cross lines, fluffy ruffles of transpar- 
ent materials that give the cross-line effect without 
spoiling the general lines of the gown. (See Fig. 25.) 
Dress becomingly. You don't fall very far amiss by 
selecting materials of the color of your eyes. Let the 
hair be dressed becomingly, rather flatly, for too high 
a headdress will add apparent height to the already 
tall body. 



APPENDICES 



APPENDIX A 



THE tables, here given, will be easily understood and fully 
comprehended by a study of the following explanation. 

For example, take the second food — barley. In one hundred 
parts of barley there is found to be 10.5 per cent of protein. 
The next column is headed " Calories in one ounce, 12. 1." In 
other words, the protein (10.5 per cent) in one ounce of barley, 
contains just 12. 1 calories. In the next column, barley is found 
to contain 2.4 per cent of fat, while the food calories in the 
fat contained in one ounce are 6.3. That is, the fat in each 
ounce of barley contains just 6.3 calories. And so with starches. 
The ounce of barley would contain 66.7 per cent of starch, while 
this percentage of starch in each ounce of barley would yield 77.3 
calories. 

The salts represent the percentage in 100 parts, and barley 
contains 2.6 per cent. The cellulose, likewise, is parts per cent, 
and barley has 3.8 per cent of cellulose. 

The total nutritive value is secured by adding together all 
these per cents of protein, fat, starch, salts, and cellulose. This 
gives for barley, a total nutritive value of 86.0 per cent. This 
represents the food elements which can be digested in the human 
system except that the cellulose is less than half digested — in 
the neighborhood of 30 per cent. 

The water content is obtained by subtracting the total nu- 
tritive value from one hundred, after the percentage of these 
five food elements is known. The rest of the food is water. 

Under the head of "Starches and Sugars" are included all 
carbohydrate elements; that is, non-protein elements except fat 
and cellulose. In the case of the cereals and legumes and most 
vegetables, this carbohydrate is found as starch. In the case of 
the ripe fruits and some of the vegetables, it appears as sugar. 
The acids of fruits are also included under this head. 

213 



214 



APPENDIX A 



The total amount of calories or fuel value per ounce is secured 
by adding up, as in the case of barley, the protein calories, fat 
calories, and starch calories in one ounce of barley. This gives 
the total calories or fuel value of one ounce of barley as 95.7. 
That is, the complete burning of one ounce of barley in the body 
or outside the body, will yield just 95.7 calories, or heat enough 
to raise 95.7 kilograms of water one degree centigrade. 

The proportion of protein to other elements is an important 
item in dietetic study. For instance, if one desires to follow the 
advice in the chapter on Nutrition, and adopt the modern low 
protein diet, he would want, on the whole, to subsist upon foods 
in which the protein value is about 1 part of protein to 10 of 
the non-protein elements. 

In the estimation of calories, neither salts nor cellulose nor 
water are reckoned. 

The total digestion time of the food tables is the average 
time that food remains in the stomach. This is only relatively 
correct. As pointed out elsewhere, mastication, the strength 
of the digestive juices of the stomach, and the stomach muscle, 
are more or less concerned in shortening or lengthening this 
time. 

In the last column of the food tables may be found the exact 
amount of any raw or cooked food which will yield 100 calories. 
This item is designed to facilitate the computation of bills of 
fare and to make it more easy to arrange special and individual 
diet lists. 

How to ascertain the calories in 1 ounce of any food when the 
percentage composition is known. 

1. Multiply the protein percentage by 1. 16 

2. Multiply the fat percentage by 2.63 

3. Multiply the carbohydrate (sugar, starch and acids) 

percentage by 1. 16 

Example: Take the case of barley. The per cent of protein 
is 10.5. This multiplied by 1.16 gives 12.1 calories in 1 ounce 
of barley. The fat per cent is 2.4. This multiplied by 2.63 
gives 6.3 calories in 1 ounce. The carbohydrate per cent is 
66.7 This multiplied by 1.16 gives 77.3 calories in 1 ounce. 
These calories added together — protein 12.1, fat 6.3, and car- 
bohydrate 77.3, equal 95.7, the total number of calories in 1 
ounce of barley. 



APPENDIX A 21 5 

How to find the percentage value of any food when the cal- 
oric value of its various elements per ounce is known. 

1. Divide the protein calories of I ounce by 1.16 

2. Divide the fat calories of 1 ounce by 2.63 

3. Divide the carbohydrate calories of 1 ounce by ... 1.16 

Example : Barley contains 12.1 protein calories in 1 ounce. 
Divide 12.1 by 1.16, which gives 10.5. The fat calories, 6.3, di- 
vided by 2.63 yields 2.4 per cent for fat. The carbohydrate cal- 
ories, 77.3, divided by 1.16 gives carbohydrate percentage 66.7. 
The total percentage or nutritive value of barley is found by 
adding together these various percentages — protein 10.5, fat 2.4, 
carbohydrate 66.7, which, with salts 2.6 and cellulose 3.8, gives 
86.0 per cent as the total nutritive value of barley. 



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APPENDIX B 



SPECIAL DIET LIST NO. i — KIDNEY 
DISORDERS 

(low protein and salt- free diets) 

This diet is indicated in all forms of kidney dis- 
order — Bright's Disease, acute nephritis, chronic 
interstitial nephritis, arteriosclerosis, high blood-pres- 
sure, heart disease, etc. This "Low Protein Diet" 
is also valuable in nervous sick headache (migraine), 
acidemia, rheumatism, neuralgia, neuritis, and auto- 
intoxication. 

1. Fruits: Ripe olives, grapefruit, lemons, oranges, cran- 
berries, strawberries, blackberries, raspberries, gooseberries, 
blueberries, huckleberries, pineapples, watermelons, peaches, 
apples, pears, apricots, cherries, currants, plums, prunes, 
bananas, grapes, cantaloupes, dates, figs, raisins, dried 
fruits, and fruit juices. 

2. Vegetables: Lettuce, cucumbers, spinach, asparagus, 
rhubarb, sorrel, greens, cabbage, sauerkraut, celery, toma- 
toes, Brussels sprouts, water cress, okra, cauliflower, egg- 
plant, radishes, string beans, turnips, beets, carrots, onions, 
squash, pumpkin, mushrooms, artichokes, parsnips, green 
peas, green beans, potatoes, sweet potatoes, green corn, 
oyster plant, and vegetable soups. 

3. Nuts: Chestnuts, cocoanuts, and pecans. 

4. Dairy Products: Butter, milk, cream, buttermilk, and 
yolks of eggs. 

231 



232 APPENDIX B 

5. Cereals: Arrowroot, breads (limited amount), corn- 
starch, cornmeal products, corn flakes, macaroni, oatmeal, 
rice, sago, tapioca, and Zwieback. 

6. Meats: Bacon and oysters, other meats only in ac- 
cordance with physician's orders. The legumes — dried peas, 
beans, lentils, and peanuts are to be regarded the same 
as meat — i. e., eaten only as ordered. 

7. Special Foods to Avoid: Lean meats, fish, poultry, 
meat broths, all rich, highly seasoned foods, such as gravies, 
dressings, pastries, etc., including common salt and condi- 
ments, tea, coffee, shell fish, cheese, and whites of eggs. 
Avoid all foods containing much salt. 

8. Salt-Free Diet: In acute or severe kidney trouble, a 
salt-free diet (or nearly so) can be had by subsisting on the 
following: 

a. Cereals — cooked without salt. 

b. Fresh fruits — raw, or cooked without salt. 

c. Fresh vegetables — raw, or cooked without salt. 

d. Eggs — raw, or cooked without salt. 

e. Milk, cream, buttermilk, and butter made without 

salt. 

9. Milk Diet: When milk diet is ordered for Bright's 
Disease, it is given by special instructions, in accordance 
with the general regime as outlined in connection with the 
" Special Milk Diet." 

10. Water Drinking: The amount of water which should 
be taken each day depends on the stage of the kidney dis- 
order, the amount of urine passed, sweating, the presence 
of edema, dropsy, etc., and should be prescribed for each 
individual case. Carbonated waters are good, but most min- 
eral waters are of little or no value aside from their laxa- 
tive properties. 

11. Drugs: In following a diet for kidney disorders, re- 
frain from taking any and all drugs or medicines not pre- 
scribed by your doctor. Avoid the use of all forms of alco- 
hol and tobacco. 

12. Acid and Alkaline Foods: It is desirable to com- 
bat acidity of the blood-stream in Bright's Disease, and as 
an aid in this direction, alkalies are sometimes prescribed 



APPENDIX B 233 

for temporary benefit; but the best method of attaining this 
end is to eat more largely of the " alkaline " than of the 
"acid" foods — see tables of "Acid and Alkaline Foods." 



SPECIAL DIET LIST NO. 2 — DIABETIC 
FOODS 

(low carbohydrate diet) 

Diabetes is a disease requiring special medical super- 
vision for each individual case. We follow the Allen 
methods in the management of this disorder and the 
following diet list is merely suggestive as regards the 
general principles of diet in diabetes. It is not advis- 
able that the patient should undertake to subsist on 
an exclusive meat or high protein diet. 

1. Flesh Foods: All forms of meat — beef, bacon, poul- 
try, fish, etc. With the exception of meat soups, sausages, roe 
shad, oysters, and clams, flesh foods are altogether free from 
carbohydrates, as also are eggs. 

2. Dairy Products: Butter contains no carbohydrates — 
while milk, cream, buttermilk, and cottage cheese, have 
around 5 per cent. 

3. Cereals: Boiled macaroni, boiled rice, also baked beans, 
and potatoes. 

4. Nuts: The nuts are all available — except chestnuts 
— and include butternuts, pignolias, Brazil nuts, black wal- 
nuts, hickory nuts, pecans, filberts, almonds, English wal- 
nuts, beechnuts, pine nuts, pistachios, cocoanuts, and pea- 
nuts; running from 5 to 20 per cent carbohydrates. 

5. Fruits: The fruits run from 5 per cent to 20 per cent 
of carbohydrates in the following order: Ripe olives, grape- 
fruit, lemons, oranges, cranberries, strawberries, blackber- 
ries, gooseberries, peaches, pineapples, watermelons, apples, 
pears, apricots, blueberries, cherries, currants, raspberries, 
huckleberries, plums, bananas, and prunes. 



234 APPENDIX B 

6. Vegetables: The vegetables also run from 5 per cent 
to 20 per cent of carbohydrates and in the following order: 
lettuce, cucumbers, spinach, asparagus, rhubarb, sorrel, sauer- 
kraut, green celery, oyster plant, tomatoes, Brussels sprouts, 
water cress, okra, cauliflower, eggplant, cabbage, radishes, 
string beans, pumpkin, turnips, squash, beets, carrots, onions, 
mushrooms, green peas, artichokes, parsnips, fresh Lima 
beans, green corn. 

7. Special Foods: Gluten breads, gluten meals, olive oil, 
and gelatin. (Gluten meals contain varying amounts of 
carbohydrates.) 

DIABETIC FOODS CLASSIFIED ACCORDING TO PER CENT 
OF CARBOHYDRATES 1 

5 Per Cent 

Vegetables: Lettuce, cucumbers, spinach, asparagus, 
rhubarb, sorrel, sauerkraut, greens, celery, tomatoes, Brus- 
sels sprouts, water cress, okra, cauliflower, eggplant, cab- 
bage, oyster plant, radishes, string beans. 

Fruits: Ripe olives, grapefruit. 

Nuts: Butternuts, pignolias. 

Miscellaneous: Milk, cream, cottage cheese, buttermilk, 
oysters, roe shad, clams. 

10 Per Cent 

Vegetables: Turnips, beets, carrots, onions, squash, pump- 
kin, mushrooms. 

Fruits: Lemons, oranges, cranberries, strawberries, black- 
berries, gooseberries, peaches, pineapples, watermelons. 

Nuts: Brazil nuts, black walnuts, hickory nuts, pecans, 
filberts. 

15 Per Cent 

Vegetables: Artichokes, parsnips, green peas, green Lima 
beans. 



1 Reckon available carbohydrates in vegetables of 5 per cent group 
as 3 per cent, in 10 per cent group as 6 per cent. 



APPENDIX B 



235 



Fruits: Apples, pears, apricots, blueberries, raspberries, 
huckleberries, cherries, currants. 

Nuts: Almonds, English walnuts, beechnuts, pistachios, 
pine nuts. 

20 Per Cent 

Vegetables: Potatoes, baked beans, green corn. 
Cereals: Boiled rice, boiled macaroni. 
Fruits: Plums, prunes, bananas. 
Nuts: Peanuts, cocoanuts. 

The carbohydrate-free foods are: All meats, fish, poultry, 
bacon, eggs, butter, olive oil, and gelatin. 



SPECIAL DIET LIST NO. 3-- ANTI-TOXIC 
FOODS 

(auto-intoxication diet) 

This diet is arranged with a view of preventing in- 
testinal fermentation and the undue increase of acidity 
in the blood-stream, and is indicated in acidemia 
(acidosis), auto-intoxication, intestinal toxemia, so- 
called rheumatism, neuritis, colitis (catarrh of the 
bowels), flatulency, etc. 

1. Fruits: Ripe apples, ripe bananas, pears, peaches, 
melons, figs, dates, raisins, prunes, ripe olives, grapefruit, 
oranges, lemons, together with grape juice, blackberry juice, 
raspberry juice, and apple juice. 

2. Vegetables: Baked potatoes, tomatoes, raw cabbage, 
celery, and vegetable soups. 

3. Cereals: Hard breads, dextrinized cereals — such as 
Zwieback, toast, toasted flaked cereals, popped corn, rice 
biscuits, browned rice, gluten mush, macaroni, and oatmeal. 

4. Dairy Products: Milk, cream, buttermilk, cottage 
cheese, butter, yolks of eggs, and malted milk. 



236 APPENDIX B 

5. Nuts: Blanched almonds, Brazil nuts, cocoanuts, 
roasted chestnuts, filberts, and pecans. 

6. Foods to Avoid: Meats of all sorts, fish, fowl, oysters, 
shell fish, lobsters, crabs, whites of eggs, old cheese, rich and 
highly seasoned foods, meat gravies, pastries, tea, coffee, and 
condiments. Eat sparingly of the legumes. 

It is well to subsist on a diet approaching the " Low- 
Protein Diet" — see "Special Diet List No. 1." 

In dieting for auto-intoxication it should be remem- 
bered that frequent bowel movements are desirable. 
Go to stool at least tzvice a day. Do not take laxatives 
or cathartics unless prescribed by your physician. Min- 
eral oil and bran are not cathartics. 

Eat more largely of those foods which assist in 
decreasing the amount of acid in the blood-stream — 
see accompanying comparative table of acidifying and 
alkalinizing foods. 

ACIDIFYING AND ALKALINIZING FOODS 

With the possible exception of fats and sugars, prac- 
tically every article of one's diet contributes either di- 
rectly or indirectly to acidifying or alkalinizing the 
blood. In order to enable the patient more fully to 
understand this important principle of scientific dietet- 
ics, we have arranged the following table of com- 
parisons, which will show at a glance what will be the 
final digestive outcome of the various foods — as 
regards the acidity and alkalinity of the blood-stream. 



APPENDIX B 237 

Space will not permit the listing of a great num- 
ber of individual foods, but the general classes noted 
will enable the patient easily to ascertain what group 
any commonly used food belongs to, and so be able 
to arrange his diet accordingly. 

Table below shows the end-products of digestion as 
regards the acidity and alkalinity of the blood. Fats 
and sugars are practically negative and are therefore 
not included in this classification : 

Foods which Tend to Acidify the Blood 

1. Animal Foods: All forms of flesh foods, fish, fowl, 
etc., including all kinds of meat broths, soups, beef tea, 
bouillon, etc. 

2. Eggs. 

3. Breadstuffs: All kinds of breads, whether made of 
wheat, rye, or corn, crackers, toasts, griddle cakes, etc. 

4. Pastries: All sorts of pies and cakes (except fruit 
pies, and other desserts containing milk or sour fruits). 

5. Cereals: Rice, oatmeal, and breakfast foods of all 
kinds, including the flaked and toasted breakfast foods. 

6. Miscellaneous: Peanuts, plums, prunes, and cranber- 
ries. (Plums and cranberries come under this heading be- 
cause of their benzoic acid, which the body cannot fully 
oxidize.) 

Foods which Tend to Alkalinize the Blood 

1. Dairy Products: Milk, ice cream, cottage cheese, 
cheese, buttermilk, etc. 

2. Soups: All forms of vegetable and fruit soups and 
broths. 

3. Fruit Juices: All the fresh fruit juices (except plums). 

4. Fresh Fruits: All fresh fruits — sweet and sour — 
(except plums and cranberries). 

5. Dried Fruits: All dried fruits (except prunes) — espe- 
cially figs, raisins, dates, and currants. 



238 APPENDIX B 

6. Vegetables: All kinds — especially beets, carrots, cel- 
ery, and lettuce. -" •; 

7. The Legumes: Beans, peas, and lentils. 

8. Nuts: All the nuts belong in this column — including 
almonds and chestnuts. 

9. Miscellaneous: Potatoes and bananas. 



SPECIAL DIET LIST NO. 4— ANTI-ACID 
FOODS 

Foods which lessen the secretion of gastric juice 
and the formation of hydrochloric acid and which are 
indicated in most cases of hyper-acidity, sour stomach, 
heartburn, ulcers, acid dyspepsia, etc. 

1. Fats: Flesh fats, butter, cream, ice cream, yolks of 
eggs, ripe olives, olive oil, Brazil nuts, pine nuts, and pecans. 

2. Proteins: Lean meats, cottage cheese, gluten mush, 
whites of eggs, buttermilk, milk, eggnog, puree of peas, 
beans, and lentils. Finely ground nut meats. 

3. Frozen Foods: Ice cream, frozen malted milk, frozen 
malt, ice-cold drinks, etc. These cold foods are especially 
valuable in ulcer of the stomach and bowels. 

4. Liquid Foods: Rice and gluten gruels, potato por- 
ridge, legume soups and broths, vegetable soups and broths, 
koumiss, chicken broths, meat soups, and broths. 

5. Dextrinized Cereals: Zwieback and toasts, toasted 
flaked cereal foods, toasted cereals, browned rice. 

6. Fruits: Steamed figs, fig marmalade, prune marmalade, 
pears, baked sweet apples, and raisin pulp. 

7. Avoid: All highly acid fruits, too much meat, all 
coarse vegetables, and all rough foodstufTs, as well as seeds, 
pits, and other irritating edibles, such as pickles and pre- 
serves. (In case of high acidity of the stomach, sometimes 
the sipping of ice-cold liquids at meals or just before, is highly 
•beneficial.) 



APPENDIX B 



239 



SPECIAL DIET LIST NO. 5 — ACID-ENCOUR- 
AGING FOODS 

So-called peptogenic foods — those foods which 
are thought to favor an increased secretion of the gas- 
tric juice and are indicated in cases of poor appetite, 
slow digestion, gastric dilatation, and too little hydro- 
chloric acid. 

1. Concentrated Fruit Sugars: Malt preparations, prunes, 
figs, raisins, dates, and dried sweet fruits. 

2. Concentrated Fresh Fruit Juices: Apple, blackberry, 
blueberry, grape, orange, peach, pear, pineapple, plum, rasp- 
berry, and strawberry. 

3. Concentrated Vegetable Juices: Soups and broths of 
the following vegetables — asparagus, beans, celery, peas, 
corn, potatoes, spinach, tomatoes, and carrots. 

4. Well-Dextrinized (Baked or Toasted) Cereals: Zwie- 
back or toasted bread, toasted crackers, well-parched corn, 
toasted flaked cereals, thoroughly baked mushes, browned 
rice, etc. 

5. Meat Broths, Soups, Bouillon, Etc.: Egg yolks, but- 
termilk, potatoes, nuts (well masticated), jellied eggs, most 
fruits, fruit jellies, fruit marmalades, and legume purees. 

6. Avoid: Excessive use of fats and salt. Avoid over- 
eating and drinking too freely at meals. Masticate thor- 
oughly. 

SPECIAL DIET LIST NO. 6— LAXATIVE 
FOODS 

(anti-constipation diet) 

The successful treatment of chronic constipation 
requires, in addition to the diet, that the patient should 



240 APPENDIX B 

carefully carry out these general rules, which are here- 
with presented, and, in addition any and all special 
instructions given by the physician. Do not take any 
laxatives (except mineral oil when ordered) unless 
they have been prescribed for you. 

The following list of foods are laxative in their 
action and are indicated in all cases of chronic con- 
stipation, "biliousness," and sluggish action of the 
bowels. 

1. Sugars: All forms of sugar, especially fruit sugar, 
marmalade, molasses, honey, syrup, and malt. All the con- 
centrated fruit juices. Sweet fruits, such as figs, dates, 
raisins, prunes, fruit jellies, etc. 

2. Sour Fruits: All sour fruits and fruit acids, such as 
apples, grapes, peaches, plums, tomatoes, grapefruit, cur- 
rants, gooseberries, melons, and all berries with seeds. Fruit 
juices, especially from sour fruits — grape juice, apple juice, 
lemonade, etc. 

3. Foods Rich in Fats: Butter, cream, eggs, eggnog, 
ripe olives, nuts — especially pecans, Brazil nuts and pine 
nuts; also olive oil and bacon. 

4. Foods Rich in Cellulose: Wheat flakes, asparagus, 
cauliflower, spinach, sweet potatoes, green corn and pop- 
corn, graham flour preparations, and oatmeal foods, whole 
wheat preparations, bran bread, apples, blackberries, cher- 
ries, cranberries, melons, oranges, peaches, pineapples, plums, 
whortleberries, raw cabbage, celery, greens, lettuce, onions, 
parsnips, turnips, oyster plant, Lima beans, and peanuts. 

5. Miscellaneous Foods: Buttermilk, koumiss, meat 
broths, vegetable soups, cereals cooked with one-third bran, 
gingerbread, fig puddings, gelatins, and agar-agar. 

6. Avoid: Tea, coffee (unless very weak), cocoa, choco- 
late, alcohol, much lean meat, rice, tapioca, farina, cheese, 
most nuts, sweet milk, eggs, salted meats, fried foods and 
rich desserts, puddings, and pastries. 



APPENDIX B 241 

7. Remember: That a glass of cold water taken the first 
thing on getting up in the morning, and some fresh fruit 
on retiring is very helpful in many cases. Also remember 
that you can take one to three tablespoonfuls of mineral oil 
once or twice a day for considerable periods of time without 
doing any harm in the treatment of constipation. 

HOME TREATMENT OF CONSTIPATION 

1. On Rising in the Morning: Remove the Moist Ab- 
dominal Bandage; drink two-thirds of a glass of cold wa- 
ter; and spend IS to 20 minutes as instructed by the physi- 
cal director, in the following exercises, before dressing: 
Abdominal lifting with deep breathing, auto-massage, leg 
raising, trunk twisting, trunk bending — forward and to 
sides, lying down for the trunk raising, and sitting for the 
trunk circumduction. Immediately following these exer- 
cises, go to stool. Have feet raised from floor 8 or 10 inches, 
so as to stimulate the squatting position. 

2. Breakfast: Should include bran or bran bread, and 
two or 'three of the following foods: Apples with skins, 
grapefruit, cranberries with skins (but little sugar), figs, 
and other foods included in " Special Diet List No. 6." Im- 
mediately after breakfast walk 15 minutes in the open air, 
practicing deep abdominal breathing. If the results at stool 
before breakfast were not satisfactory, vaseline rectum and 
go to stool again. 

3. Lunch and Dinner: Lunch should consist of fruit 
only, while dinner should include bran bread and two of 
the following foods: Spinach, celery, carrots, parsnips, 
squash, and cabbage. For additional dinner foods consult 
" Special Diet List. No. 6." 

4. Before Retiring: Walk in the open air for 15 minutes; 
after undressing exercise same as morning; and on retiring, 
apply the Moist Abdominal Bandage as directed below. 

5. Directions for Applying Moist Abdominal Bandage: 
Spread out the flannel bandage and over it place the mack- 
intosh. Wring dry the cotton strip from cold water, and 
spread it over the mackintosh. Wrap all three layers, the 



242 APPENDIX B 

wet cloth next the skin, closely about the body, so as to 
prevent the air from getting under it. Be sure that the feet 
are warm while adjusting the bandage. In the morning re- 
move the bandage, and rub the skin briskly with a Turkish 
towel dipped in cold water, until the skin is pink and dry. 
The cotton strip should be boiled every other day to avoid 
skin eruptions. 

6. Recipe for Bran Bread: Two eggs, beaten separately; 
24 cup of molasses, plus 1 round teaspoonful soda; 1 cup of 
sour cream; 1 cup of sultana seedless raisins; 1 cup of wheat 
flour, plus 1 heaping teaspoonful baking powder; 2 cups of 
bran; stir well and bake 1 hour. 



SPECIAL DIET LIST NO. 7 — GASTROINTES- 
TINAL DISORDERS 

(anti-laxative foods) 

The following foods are more or less constipating 
and are therefore indicated in such intestinal disor- 
ders as diarrhea, dysentery, mucous colitis, catarrh 
of the bowels, etc. 

1. Liquid Foods: Soups, gruels (strained), cocoa, boiled 
milk, malted milk, weak tea, and blackberry juice. 

2. Semi-Liquid Foods: Whites of eggs, soft eggs, egg- 
nog, strained cream of wheat, ice cream, and custards. 

3. Cereals: Farina, rice, fine flour white bread, corn- 
starch, arrowroot, and tapioca puddings. 

4. Meats: Minced chicken, lean meats (chopped). 

5. Miscellaneous Foods: Mashed potatoes, baked pota- 
toes, Iceland moss, gelatin, and gluten mush. 

6. Avoid: All condiments, coarse foods, and food con- 
taining seeds. Meats must be scraped and vegetables must 
be pureed. (In cases of colitis, the diet must be adapted 
to the individual patient.) 



APPENDIX B 243 

SPECIAL DIET LIST NO. 8— GASTRIC ULCER 

In general, ulcers of the stomach do well on the 
anti-acid foods of "Special Diet List No. 4." The 
following special diet and regime is advised for acute 
and serious cases: 

1. Frequent Feeding: Feed the patient every two hours 
from 6:00 a. m. to 8:00 p. m. As a rule, such patients are 
resting in bed during this regime. 

2. Alkalies: Give 10 grains of light calcined magnesia 
and 10 grains of bicarbonate of soda every four hours. This 
may be alternated with 20 grains of bismuth subcarbonate 
every four hours. 

3. Special Ulcer Diet: The following foods should be 
given at the two-hour interval feedings: Milk (half and 
half); strained gruels, soft eggs, custard, junket, buttered 
toast, mashed potatoes, eggnog, strained fruits, crackers 
and milk, minced chicken, soups, broths, ice cream, olive 
oil, cottage cheese, frozen malted milk, and buttermilk. 

SPECIAL DIET LIST NO. 9 — GOUT 

(PURIN-FREE FOODS) 

While the low protein diet and the anti-acid diet 
are of general value in the management of gout, 
nevertheless, the chief aim of the diet should be to 
supply foods which are free from "purin" and other 
ancestors of uric acid and its chemical cousins. The 
following diet is advised in gout : 

1. Purin-Free Foods: Milk, cream, butter, buttermilk, 
cheese, eggs, farina, rice, hominy, flour, bread, cauliflower, 
eggplant, cabbage, lettuce, and sugar. 



244 APPENDIX B 

2. Foods Containing a Small Amount of Purin: Those 
containing the smallest being named first — potatoes, aspara- 
gus, lentils, peas, oatmeal, beans, and codfish. 

In the acute stage of gout, use only foods in Group 1 — 
purin-free. Later, foods in Group 2 may safely be added. 

3. Foods to Avoid: All flesh foods, meat broths, rich 
sauces, gravies made from meats, peas, beans, lentils, aspara- 
gus, onions, oatmeal, tea, coffee, cocoa, malt liquors, and 
other forms of alcohol, especially beer. Most patients find 
it necessary to refrain from all condiments and such fruits 
as strawberries and oranges, also the cucumber. Use salt 
sparingly; avoid alkalies and alkaline waters. 

4. Important: There is no essential difference in the 
purin content of the different meats, chicken, or fish. White 
meat is just as bad as red meat; sweetbreads, liver, and the 
flesh of young animals contain even larger amounts of purin 
bodies. 

SPECIAL DIET LIST NO. io— LIVER 
DISORDERS 

(low fat and carbohydrate diet) 

The following diet is indicated in cases of chronic 
"biliousness," gall bladder trouble, chronic dyspepsia, 
and cirrhosis of the liver: 

1. Diet in General: Weak tea and crackers — little sugar, 
toast, oatmeal, milk, soups, poached eggs, baked apples, 
meats sparingly, custards, buttermilk, light and tender vege- 
tables, potatoes, rice, sago, tapioca, fresh and stewed fruits. 

2. Diet Low in Fats and Sugar: Fat-free soups: Vege- 
tables, fresh and cooked, except peas, carrots and sweet 
vegetables; oranges, lemons, and grapefruit, and unsweet- 
ened stewed fruit. Cereals — wheat, barley, rice, sago, and 
tapioca. Meats — lean beef, lamb, and chicken. Desserts — 
acid fruits and fruit gelatins. A reasonable amount of water 
should be taken each day. 



APPENDIX B 245 

3. Avoid: Fats and oils, sugars and candies, mutton, 
liver, pork, calves' brains, oily fish, egg yolks, sweet fruits, 
and vegetables, pastries, vinegar, spices, and condiments; 
also, tea, coffee, tobacco, and alcohol. 

4. An attack of biliousness is often helped by a brisk 
cathartic — salts or castor oil, followed by a few days of 
fasting or subsisting on an exclusive diet of fruits or fruit 
juices. 

SPECIAL DIET LIST NO. 11— OBESITY 

(anti-fat or reducing diet) 

In carrying out the " reducing regime " it is essen- 
tial to follow the doctor's orders in every detail of 
treatment in addition to the prescribed diet. The gen- 
eral principles of the reducing regime embrace the 
following : 

1. Daily Ration: Cut your usual daily ration down at 
least one-half. Obesity patients should limit their diet to 
about 800 or 1,000 calories a day. 

2. Monotonous Diet: Restrict the diet to two or three 
articles. 

3. Fats and Sugars: Avoid all fatty, fried, and sweet- 
ened foods, including candies and sugars. 

4. Starches. Avoid starchy foods — breads, cereals, pas- 
tries, and desserts. 

5. Liquids: Partake sparingly of liquid foods, but do 
not restrict the water intake too much. 

6. General Diet: Select the diet from the following: 
Buttermilk, hard breads, eggs, lean meats, vegetable broths, 
gluten mush, sour apples, and sour fruits, lemons, celery, 
tomatoes, and greens. 

7. Avoid: All fattening foods, especially those listed 
under "Special Diet Lists No.'s 12 and 13." 



246 APPENDIX B 

SUGGESTIVE REDUCING DIET 

(dr. lena k. sadler's dietary) 

This diet is for the systematic treatment of obesity 
and should be continued not longer than two months. 

1. Breakfast: One glass of lemonade (without sugar) 
or one cup of coffee (no cream and one teaspoon sugar). 

2. Lunch: Fresh fruit; varieties allowed, one only. Ap- 
ples, peaches, oranges, grapefruit, strawberries, raspberries, 
blueberries (no sugar). All the salad you wish (without 
dressing of any kind) — only salt is allowed. 

3. Dinner: Clear soup or broth (small serving). Abun- 
dant green vegetables, prepared without butter, oil, or milk. 
Those allowed are spinach, onions, string beans, lettuce, 
celery, cresses, white cabbage, asparagus, cauliflower, to- 
matoes, and radishes. One or two glasses of lemonade 
(without sugar), or one glass of buttermilk, or one glass of 
skimmed milk. Three ounces of lean beef, mutton, or lamb, 
and one slice of bran bread. Sour pickles. 

SPECIAL DIET LIST No. 12 — FATTENING 
FOODS 

(rich fat and carbohydrate diet) 

This diet is indicated in cases of defective metabo- 
lism, emaciation, convalescence from severe illness, and 
anemia. 

1. Foods Rich in Fat: Butter, ripe olives, olive oil, fat 
meats, Brazil nuts, pecans, pine nuts, corn products, oat- 
meal, cheese, milk, cream, ice cream, egg yolks, and milk 
shake (half cream). 



APPENDIX B 247 

2. Foods Rich in Starch: All of the cereals, breads, cakes 
and pastries; especially rice, arrowroot, sago, and corn- 
starch preparations, and legumes — peas, beans, lentils, and 
peanuts. 

3. Foods Rich in Sugar: Sugars, syrups, malt, honey, 
candy, beets, sweet fruits, figs, dates, prunes, and desserts. 

4. Miscellaneous: Potatoes, green fruits and vegetables 
for their salts and iron; with the normal amount of meat 
and other proteins. Foods easy of digestion are valuable. 

5. Foods Rich in Iron: All foods rich in iron are of spe- 
cial value. For list of such foods see " Special Diet List No. 
13." 

SPECIAL DIET LIST NO. 13 — ANEMIA 

(foods rich in iron) 

This diet is suggested for those patients with a low 
hemoglobin and for those suffering from various 
forms of anemia. This is designed to be a special 
blood-building diet. 

1. Fattening Foods: In a general way the fattening 
foods of "Special Diet List No. 12" are useful in these 
cases. 

2. Protein Foods: Foods rich in protein, but which 
are calculated to combat intestinal toxemia are indicated, 
such as: Malted milk, egg yolks, puree of peas, beans, len- 
tils, potatoes, and dairy products. 

3. Special Foods Rich in Iron: The following foods, rich 
in iron, are especially indicated. Those foods containing 
the most iron are named first: Spinach, egg yolks, aspara- 
gus, beef, cabbage (outside leaves) ; dandelion greens, 
oranges, apples, red cherries, unpeeled almonds, strawber- 
ries, tomatoes, beets, carrots, lentils, beans, fish, peas, pota- 
toes, cereals, bread, raspberries, figs, and milk. 

4. In some cases it is necessary to administer iron hypo- 
dermically, or by mouth. 



248 APPENDIX B 

SPECIAL DIET LIST NO. 14 — "REST CURE" 
(the milk and fruit-juice regime) 

The "Rest Cure" diet or the "Milk and Fruit 
Regime " should not be confused with the old so-called 
milk diet. This new "milk and fruit diet" is used in 
connection with the "Rest Cure" — the patient re- 
maining in bed and "feeding" according to the 
schedule. This diet is also of great value in those 
cases where it is desired to bring about a change in 
the "intestinal flora" — where it is desirable to starve 
out and drive out the more vicious and harmful bac- 
teria so commonly inhabiting the bowel tract. As a 
general rule the following schedule is advised : 

1. First Two Days: For the first two days take only 
orp.nge juice — two dozen a day — with hot water in abun- 
dance. 

2. Third Day: On the third day, give whole milk and 
fruit juice, as follows: One glass of whole milk sipped 
through a straw every hour. With each glass of milk the 
juice of one-half lemon and the juice of one whole orange 
(without sugar) should also be sipped through a straw — 
taking three sips of milk, one sip of fruit juice, etc. 

3. Fourth Day and After: On the fourth day carry out 
the same program, only make the interval forty-five minutes 
instead of one hour. To the four or five quarts of whole 
milk to be taken each day, add cream, gradually, in increas- 
ing quantities until the mixture contains from one-fourth 
to one-third cream. In addition to this milk and cream 
mixture, the lemon and orange juice is continued just as 
directed for the third day's feeding. If the bowels are too 
loose, decrease the amount of lemon juice, as that is more 
laxative than the orange juice. 



APPENDIX B 249 

4. Feeding Intervals: As a rule it is best to start the 
"feedings " at 7:30 a. m. and "feed" every forty-five minutes 
to one hour until 7:30 P. M. 

5. Quantity of Milk: A small amount of milk is consti- 
pating, but a large amount is laxative. In this regime it is 
necessary to take four to six quarts of milk every twenty- 
four hours and fruit juice as prescribed. 

6. Vegetables: Once a day, say at 2:00 P. m., lettuce or 
celery may be added or given in the place of the fruit juices 
for those who prefer it. 

7. In Case of Trouble: If the schedule in any way dis- 
agrees notify your doctor. Nausea is often overcome in the 
early days by increasing the milk. 

SPECIAL DIET LIST NO. 15 — FRUIT DIET 

Indicated for temporary use in auto-intoxication, 
" biliousness," etc., and as a substitute for " fasting." 

1. Fruit Juices: Grape, apple, raspberry, blackberry, 
fruit nectar, lemonade, orangeade, etc. 

2. Fresh Fruits: Apricots, oranges, figs, lemons, dates, 
melons, pears, peaches, grapefruit, pineapples, plums, cher- 
ries, berries, apples, raisins, grapes. 

3. Cooked Fruits: Baked apples, baked pears, prunes, 
steamed figs, stewed raisins, stewed pears, peaches, plums, 
cherries, and fruit jelly. 

SPECIAL DIET LIST NO. 16 

(lacto-farinaceous dietary) 

This diet is indicated in the case of patients requir- 
ing an anti-toxic dietary, who are able to digest milk 
well, but who do not tolerate fruits and vegetables, and 
may profitably be employed for short periods. 



250 APPENDIX B 

Lacto- Farinaceous Foods: Zwieback, beans, soups and 
purees; peas, soups and purees; lentils, soups and purees; 
koumiss with cream, butter, potato puree, cereal and milk 
puddings, toasted corn flakes, rice, macaroni, tomatoes, but- 
termilk, cottage cheese, cream toast, creamed potatoes, and 
cream sauces. 

SPECIAL DIET LIST NO. 17 — RAW FOODS 
(the vitamin dietary) 

In recent years we have come to recognize that 
foods contain important elements of nutrition which 
are not a part of the nutrition value. These sub- 
stances are concerned in metabolism and are known by 
the class name of vitamins. They are largely found 
in raw (uncooked) foods of the following classes, 
and are indicated in all cases of scurvy, rickets, pel- 
lagra, and other conditions of disturbed nutrition. 

1. Dairy Products: Milk, cream, buttermilk, butter, and 
raw eggs. Even pasturization does not wholly destroy the 
vitamins of milk. 

2. Fruits: All of the fresh, raw fruits, and fruit juices, 
particularly oranges, lemons, grapefruit, and tomatoes. 

3. Vegetables: All fresh, raw vegetables, such as celery, 
cold slaw, etc. 

4. Nuts: All classes of nuts which are eaten in a raw 
state. 

SPECIAL DIET LIST NO. 18— FEVERS 
(liquid and soft diets) 

1. Soups and Gruels. Chicken broth, vegetable broths, 
fruit soup, bean broth; barley, oatmeal, rice, corn flakes, and 
potato gruels. 



APPENDIX B 251 

2. Liquid Foods. Milk, cream, buttermilk, milk shake, 
malted milk, cocoa, eggnog, lemonade, orangeade, and fruit 
juices. As a rule, give one glass of water each hour. 

3. Soft Diet. Soft eggs, baked potatoes, prunes, buttered 
toast, cream toast, junket, stewed fruit sauces, scraped meat, 
cottage cheese, and ice cream. 

SPECIAL DIET LIST NO. 19 — DRY DIET 

The dry diet is indicated in gastric dilatation and 
atony of the stomach and is designed to prevent over- 
loading. 

Dry Diet. Toasted flaked cereals, rice biscuit, browned 
rice, corn bread, baked potatoes, popped corn, parched corn, 
figs, Zwieback, dry toast, toasted crackers, yolks of hard- 
boiled eggs, baked bananas, and raisins. 

SPECIAL DIET LIST NO. 20 —TUBERCULOSIS 

This diet should be prescribed for each patient and 
is based on the following general diets : 

1. Fattening Foods. See " Special Diet List No. 12." 

2. Blood-Making Foods. See " Special Diet List No. 
13." 

3. Milk and Fruit Diet. See " Special Diet List No. 14." 

4. Fever. During fever use " Special Diet List No. 18." 

SPECIAL DIET LIST NO. 21 — SKIN DISEASES 

A special non-irritating diet is indicated in such 
skin disorders as eczema, acne, psoriasis, urticaria, 
and furunculosis. 

1. Avoid special foods which experience shows are trou- 
ble makers, such as shell fish, buckwheat, and strawberries, 
in erythemas and urticaria. 



25 2 APPENDIX B 

2. Avoid foods which produce intestinal indigestion; se- 
lect foods along lines of " Special Diet List No. 3." 

3. Avoid overeating and reduce the proteins in the diet. 
Avoid fried foods and other rich viands. Reduce or elimi- 
nate the salt. 

4. Some skin disorders are wonderfully helped by going 
on an exclusive rice diet for several days. 

THE ACNE REGIME 

1. Cleanse face with cleansing face cream. 

2. Steam with hot towels for fifteen minutes. 

3. Remove blackheads by making pressure with the aid 
of a clean handkerchief. 

4. Thoroughly cleanse face with a good skin soap. 

5. Rinse with hot soft water. 

6. Rinse with soda solution. 

(1 round teaspoonful soda to 1 pint warm water.) 

7. Apply ointment as prescribed. Various ointments 
may be used from time to time according to conditions 
present. 

8. In the morning simply cleanse with cleansing face 
cream. 

9. Dust with rice powder. 

10. Take course of acne vaccines as prescribed. Many 
skin disorders such as acne are caused by a combination of 
influences such as the diet, circulation, defective elimination, 
and sluggish skin. The cure of skin disorders often depends 
on the thorough carrying out of all the directions given by 
the physician in addition to conscientious dieting. 



INDEX 



INDEX 



Abdominal bandage, moist, 167, 171, 174 

Abdominal binder, 18 

Acidemia, carbonic acid test for, 72 

Acid-encouraging foods, " Special Diet List," 239 

Acidity, home test, 72 ; in urine, 70 

Acne regime, 252 

Agar, and dietetic stasis, 168 

Age, and weight, 5, 6 ; obesity in old, 20 

Almonds, calories, etc., 221 

Alternate reducing baths, 150 

Alternating, leg-stretching movement, 141 

Anemia, 70, 189 ; and outdoor life, 197 ; " Special Diet List " 

for, 247 
Animal products, calorie portions, 35; calories, etc., 225 
Animals, fattening of, 54; domestic, 55 
Antifat pills, 64; tablets, 64 
Anti-acid foods, " Special Diet List," 238 
Anti-toxic foods, "Special Diet List," 235 
Appendicitis, and constipation, 170; and indigestion, 188 
Appetite, effect of open-air exercise on, 124; essentials of, 201; 

increased by physical work, 57 ; normal, 76 
Apples, calories, etc., 218 
Apricots, calories, etc., 218 
Arm and shoulder circumduction, 144 
Arrowroot, calories, etc., 216 
Artichoke, calories, etc., 221 
Asparagus, calories, etc., 221 
"Athletic heart," 115 

255 



256 INDEX 

Athletics, harm of, 115 
Atonic stasis, 166 
Auto-intoxication, 164, 175 
Auto-massage for constipation, 172 

B 

Bacon, calories, etc., 223 

Bag, punching, 123 

Bananas, calories, etc., 218 

" Banting Treatment," 61 

Barley, calories, etc., 216 

Basedow's Disease, 64 

Bath, the cold exercise, 153; the sinusoidal exercise, 155 

Bathing, exercise after, 159; for reducing, 147; home, 161 

Baths, cold oxidation, 152; cold, to produce reaction, 148; com- 
bination of, 162; electric-light, 151; hot reducing, 148; reduc- 
ing, 147; scientific course of, 147; sea, 160; sweat, 58, 150 

Beans, calories, etc., 221, 225 

Beechnuts, calories, etc., 221 

Beef, calories, etc., 223 

Beets, calories, etc., 221 

Bergonie chair, 136 

Beverages, calories, etc., 226 

Bicycle movement, 141; riding, daily, 146; stationary, 133, 146 

Bismuth Meal, 73 

Blackberries, calories, etc., 218 

Blood-pressure, 71, 77; and weight, 78 

Blood tests, 70; special, 73 

Blueberries, calories, etc., 219 

Body, an engine, 43; chemical elements of, 39; fats, 43; poisons, 
and melancholia, 117; powers of self-repair, 43 

Body-extension exercise, 143 

Bologna sausage, calories, etc., 223 

Bowel, prolapse of, 208 

Boxing, 123 

Brain workers, food requirement, 53 

Bran, a laxative, 92, 173 

Brazil nuts, calories, etc., 221 

Breads, white, overeating of, 10; calories, etc., 216 



INDEX 257 



Breakfast menus, 11 1 

Buckwheat, calories, etc., 216 

Bulgarian culture, 175 

Buns, calories, etc., 216 

Butter, calories, etc., 225 

Buttermilk, calories, etc., 225; cure, 175 

Butternuts, calories, etc., 221 



Cabbage, calories, etc., 221 

Cakes, calories, etc., 226 

Calisthenics, 122 

Calories, content in meat, in dried beans, raw potatoes, wheat, 
31; daily allowance in reducing, 81, 91; definition of, 30; food 
low in value, 82; how to obtain, 214; importance of, 81; table 
of cooked foods, 32; value of, 29 

Calorimeter, 30 

Cantaloupes, calories, etc., 219 

Carbohydrates, 40 

Carbon, oxidation of, 152 

Carbonic acid test, 72) in acidemia, 72 

Carrots, calories, etc., 221 

Cascara, 166 

Caseinogen, 26 

Cathartic pills, 64; teas, 64 

Cathartics, saline, 6s 

Cauliflower, calories, etc., 221 

Celery, calories, etc., 221 

Cells, blood, white, 66, 70; red, 70 

Cellulose, in fruits and vegetables, 26; in obesity treatment, 28 

Cereal coffee, calories, etc., 226 

Cereals, calorie portions, 32; calories, etc., 216, 217, 218; fattening, 
202, 204; forbidden in reducing regime, 86; permitted in re- 
ducing, 83 

Cheese, calories, etc., 225 

Chemical elements of body, 39 

Cherries, calories, etc., 219 

Chest, development of, 195; flat, and dancing, 196; raising in 
constipation, 173 



258 INDEX 

Chestnuts, calories, etc., 221 

Chicken, calories, etc., 223 

Children, food requirement, 43, 51 ; large skin surface, 51 

Chin (double), exercise, 145 

Chittenden, Prof., on protein required, 48 

Chlorosis, 187 

Chocolate, excessive consumption of, 15; sustaining powers of, 
14 ; used in World War — in Arctic Zones — in Alps, 14 

Chronic constipation, and appendicitis, 170; and emaciation, 189 

Circulation and under-weight, 198 

Circumduction, arm and shoulder, 144; trunk, 144 

Clam chowder, calories, etc., 223 

Climacteric, 56 

Clothes and obese people, 178 

Clothing, 77; effect of light-weight, 186 

Coal, relation to sunlight, 29 

Cocoa, calories, etc., 226 

Cocoanuts, calories, etc., 221 

Codfish, calories, etc., 223 

Cold evaporating sheet, 161 

Cold exercise bath, 153 

Cold massage douche, 153 

Cold oxidation baths, 152 

Cold spray, 151, 163 

Colitis, hemorrhagic mucous, 165 

Colon poisoning, 190 

Combination of baths, 162 

Constipation, aided by walking, 115; and protein diet, 175; auto- 
massage in, 172; causes of, 116; chest raising in, 173; chronic, 
73, 164; chronic and emaciation, 189; diet recommended, 174; 
home treatment of, 171, 241; leg-raising exercise for, 172; 
relieved by deep breathing, 172; spastic, 165; trunk bending in, 
115; trunk circumduction in, 173; trunk raising in, 172 

Corn (green, cooked), calories, etc., 221; products, calories, 
etc., 216 

Corsets, for obese women, 178; for young mothers, 18 

Crackers, calories, etc., 216 

Cranberries, calories, etc., 219 

Cream, calorics, etc., 225 



INDEX 259 



Cretin, 19 

Cucumbers, calories, etc., 221 
Currants, calories, etc., 219 
Custards, calories, etc., 226 
Cycling, 126 

D 

Dairy products, fattening, 202 ; forbidden in reducing regime, 86 ; 
permitted in reducing, 83; to avoid in fattening regime, 204 

Dancel, Dr., and thirst treatment, 62 

Dancing, 120, 196 

Dandelion, calories, etc., 222 

Dates, calories, etc., 219 

Deep-breathing exercise, 142; for constipation, 172 

Delsarte, 122 

Desserts, calories, etc., 226 

Diabetic foods, classified, 234 ; " Special Diet List " of, 233 

Diet, in constipation, 173; in pregnancy, 17; meat, 61; Monoto- 
nous, 81; special fattening, 208 

Dietary, 76; fattening, 201 

Dietetic requirements of old age, 52 

Dietetic stasis, 168 

Dietetic treatment and thyroid extracts, 64 

Digestion, and fussiness, 183; and mastication, 75; and typhoid 
fever, 188; and under-weight, 198; mystery of, 22 

Dinner menus, in 

Disease, Basedow's, 64 

Double-chin exercise, 145 

Douche, cold massage, 153 

Dressings, calories, etc., 226 

Drinking at meals, 201 

Dropsy and sweat bath, 59 

Drugs in reducing, 63 

Dry Diet, "Special Diet List" for, 251 

Duck (wild), calories, etc., 223 

Dumb-bells, 122, 132 

Duodenum, ulcers of, 189 

Dynamometer, Universal, 74 

Dyspepsia and emaciation, 199 



26o INDEX 

E 

Eating, a habit, 67; between meals, 13 

Ebstein, Dr., on water drinking, 62 

Eel (fresh water), calories, etc., 223 

Effect of sedentary living, 8 

Eggplant, calories, etc., 222 

Eggs, calories, etc., 225 

Electric-light baths, 151; and elimination, 199; tonic effects of, 
151 ; value of, 59 

Electricity, sinusoidal, 60 

Elimination, and electric-light baths, 199; and Salt Glow, 199; 
of body wastes, 39; retarded, 164 

Emaciation, and chest development, 195; and chronic constipa- 
tion, 189; and dyspepsia, 199; and exercise, 195; and nervous- 
ness, 192; and outdoor life, 197; and the mental state, 192; 
and worry, 192; cause of, 183; hereditary, 184; in Basedow's 
Disease, 64 

Enema, oil, 165; water, 165 

Energy stored in eatables, 30 

Ergograph, 15 

Examination, of blood, 70, 73; physical, 69; urine, 70 

Exercise, a poison destroyer, 117; after bathing, 159; and danc- 
ing, 120; and fencing, 120; and the heart, 115; and heat stroke, 
116; and housework, 118; and obesity, 9; and perspiration, 
I2i; and the mind, 117; before the bath, 157; daily amount 
required, 9, 113, 114; dangers of, 116; deficient, 8; excessive, 
114; influence on appetite, $7; psychology of, 116; regular, 77; 
systematic and symmetric, 114; washtub, 119 

Exercises, Bergonie chair, 136; body-extension, 143; calisthenics, 
122; cycling, 126; deep-breathing, 142; Delsarte, 122; double- 
chin, 145; dumb-bells, 132; for a weak back, 130; golf, 125; 
gymnastic, 122, 132; heel-raising, 122; home, 138; horse-back 
riding, 125; in connection with reducing baths, 156; indoor, 
118; in lying position, 172; in sitting position, 173; Institu- 
tional, 129; lateral-bending, 145; leg-swinging, 146; leg-thrust, 
142; mechanical horse, 133; mechanical kneader, 134, 135; 
outdoor, 123 ; roller reducer, 135 ; rolling on floor, 123 ; rowing, 
126; rowing machine, 134; running-in-place, 122; self -resistive, 



INDEX 261 

121; setting-up, 122; stair-climbing, 119; stationary bicycle, 
133 1 suggestions for, 127; swimming, 126; systematic, 117; 
tennis, 125; walking, 124; wands, 132 

Exophthalmic goiter, 64, 190 

Extracts, thyroid, 64 



Face, index to mind, 194 

Facial massage, 131 

Fasting fallacy, 65 

Fat, amount of in body, 44; and massage, 60; element of nutri- 
tion, 44; foods containing, 44; how assimilated, 44; origin 
of, 27 

Fattening animals, 54; diet, special, 208; dietary, 201; foods, 
202 ; foods, " Special Diet List " of, 246 ; regime, 192 

Fatty degeneration, 45; of heart, 115; of muscles, 115 

Feet, care of, 177 

Fencing, 120 

Fevers, "Special Diet List" for, 250 

Fibrinogen, 26 

Figs, calories, etc., 219 

Filberts, calories, etc., 221 

Fish (white), calories, etc., 224 

Flesh foods, calorie portions, 35; calories, etc., 223; fattening, 
202; forbidden in reducing regime, 86; permitted in reducing, 
84; to avoid during fattening regime, 204 

Fletcherizing, 75 

Flora, intestinal, 175 

Foods, acidifying and alkalinizing, 46, 236; classification of, 
26; daily allowance of calories, 49; diabetic, classified, 234; 
elements of, 26 ; elements, fuel, and energy value of, 42 ; fatten- 
ing, 202 ; " filling," 90 ; flesh, forbidden in reducing regime, 86 ; 
for fat folk, 81 ; Fletcherizing, 75 ; forbidden, 85 ; how to obtain 
percentage value, 215; miscellaneous, and cooked, calorie por- 
tions, 36; miscellaneous, fattening, 203; miscellaneous, for- 
bidden in reducing regime, 86; requirement, daily, 48; require- 
ment of brain workers, 53 ; " Special Diet List " of, 246 ; tables, 
explanation of, 213, 216; tending to acidify the blood, 47 — to 
alkalinize the blood, 47; weighing of, 52 



262 INDEX 

Formula, general, for number of calories to be consumed every 
twenty-four hours, SO 

Frogs' legs, calories, etc., 223 

Fruit, jelly, calories, etc., 219; juice and milk diet, 209 

Fruits, calorie portions, 32; calories, etc., 218, 219, 220; fatten- 
ing, 202; forbidden in reducing regime, 85; most serviceable 
in reducing, 91 ; permitted in reducing, 82 ; " Special Diet List " 
of, 249 ; to avoid in fattening regime, 203 

Fuel and energy value of food elements, 42 



Gall-bladder diseases, 170 

Gastric ulcer, " Special Diet List " for, 243 

Gastro-intestinal disorders, " Special Diet List " for, 242 

Gautier, Dr., on diet formula, 50 

Gland, adrenal, 19; pituitary, 19; sex, 19; thyroid, 18 

Gluton mush, calories, etc., 217 

Gluttony, 67 

Glycerine suppository, 173 

Glycogen, 66 

Goiter, exophthalmic, 64, 190 

Golf, 77, 125 

Goose, calories, etc., 223 

Gooseberries, calories, etc., 219 

Gout, "Special Diet List" for, 243 

Graham gems, calories, etc., 217 

Granola, calories, etc., 217 

Grapefruit, calories, etc., 219 

Grapes, calories, etc., 219; rich in sugar, 91 

Gravies, calories, etc., 226 

Greens, calories, etc., 222 

Gymnastic exercises, 122, 132 

H 

Habit, of eating, 67; protein, 48; stasis, 174; worrying, 192 
Hats, 177 

Hazelnuts, calories, etc., 221 

Heart, and violent exercise, 115; "Athletic," 115; fat elimina- 
tion, relief to, 55; fatty degeneration of, 115 



INDEX 263 



Heartburn, 6s 

Heat, animal, 41; radiation, 43; stroke, 116 

Heel-raising exercise, 122 

Hemoglobin, 70 

Hemorrhoids, 166 

Hereditary nervousness, 184 

Heredity, 191 ; and emaciation, 184 ; and obesity, 21 

Herring, calories, etc., 223 

Hickory nuts, calories, etc., 221 

Hip shaking, 144 

Home bathing, 161 ; exercises, 138 

"Horse," mechanical, 133 

Horse-back riding, 77, 125 

Hot-blanket pack, 149 

Housework, 16, 118 

Hunger, cause of, 58 

Hydrotherapy, 168 

Hyperthyroidism, 190 



Indigestion and appendicitis, 189 
Indoor exercises, 118 

Infections, and impaired nutrition, 188; microbic, 70 
Institutional exercises, 129; regime, 78 
Internal secretions, 18 

Intestinal flora, 175 ; milk diet for, 176 ; parasites, 191 ; peristal- 
sis, 175; stasis, fruit diet beneficial in, 175; toxemia, 164 
Irish moss, calories, etc., 217 



Jackson's Membrane, 170 
Japanese seaweed, 168 
Jelly, fruit, calories, etc., 219 



K 



Kidneys, and " Banting Treatment," 61 ; disorders, " Special Diet 
List" for, 231, 232; not affected by reducing regime, 55; over- 
feeding of, 55 



264 INDEX 

Kneader, mechanical, 134, 135 
Koumiss, calories, etc., 225 



Lactation, overeating during, 18 

Lacto-farinaceous dietary, " Special Diet List," 249 

Lane's Kink, 170 

Lard, calories, etc., 223 

Lateral-bending exercise, 145 

Laxatives, 64; bran a, 92, 173; cascara a, 166; foods, "Special 

Diet List" of, 237; milk a, 209 
Leg raising, aid to constipation, 172 
Leg-swinging exercise, 146 
Leg-thrust exercise, 142 

Legumes, calorie portions, 36; calories, etc., 225; fattening, 202 
Legumin, 26 

Lemons, calories, etc., 219 
Lentils, calories, etc., 225 
Lettuce, calories, etc., 222 

Liquid and miscellaneous foods permitted in reducing, 84 
Litmus paper, 72 

Liver, disorders, "Special Diet List" for, 244; effect of over- 
feeding on, 55; squeezer, 143 
Lobster, calories, etc., 224 
Loss, due to diseased tonsils, 188 — to parasites. 191; in reducing, 

first week's, 78— second week's, 79 
Lunch menu, in 

M 

Macaroni, calories, etc., 217 

Machine, rowing, 134 

Mackerel, calories, etc., 224 

Malted nuts, calories, etc., 221 

Manual Swedish movements, 129, 130, 131; and colonic stasis, 

168; for a weak back, 130 
Massage, 60, 131; facial, 131; to avoid wrinkles, 63 
Mastication, essential, 75 
Meals, daily number in reducing, 76, 92; eating between, 13; 

satisfying, 90; water with, 63 



INDEX 265 

Meat diet, 61 

Mechanical horse, 133', kneader, 134, 135; stasis, 170; vibrator, 

174 

Melancholia, and body-poisons, 117 

Menus, breakfast, 11 1; dinner, in; lunch, in; supper, in; for 
fattening, winter, 205 — summer, 206 ; reducing, for June, July, 
and August, 93, 94, 95, 96, 97; for September, October, and 
November, 97, 98, 99, 100, 101 ; for December, January, and 
February, 102, 103, 104, 105, 106; for March, April, and May, 
106, 107, 108, 109, no 

Microbic infection, 70 

Milk, 44; calories, etc., 225; diet, 209 

Millet, calories, etc., 217 

Mind, and emaciation, 192; and exercise, 117; effect of fat on, 
10; influence over body, 68 

Mineral oil, 166; salts, 27 

Moist Abdominal Bandage (Neptune's Girdle), 167, 171, 174 

Monotonous Diet, 81 

Mosso, Dr., on sugar, 15 

Movements, alternating, leg-stretching, 141 ; bicycle, 141 ; leg- 
thrust, 142 

Muscles, and bicycle riding, 146; as reducers, 112; fatty degen- 
eration of, 115; heat producers, 112; sphincter, 165, 166; sore- 
ness, 113 

Mushrooms, calories, etc., 222 

Mutton, calories, etc., 224 

Myxedema, 64 

N 

Nectarines, calories, etc., 219 

" Nerves " and auto-intoxication, 165 ; and emaciation, 192 

Nervous system and finickiness 183 

Nervousness, 184; hereditary, 184 

Nuts, calorie portions, 33; fattening, 202; calories, etc., 221 



Oatmeal, calories, etc., 217 
Oats, calories, etc., 217 



INDEX 

Obesity, and child-bearing, 17; hereditary, 21; "Special Diet 

List" for, 245 
Oils, paraffin, 166; various, where obtained, 27 
Old age, and obesity, 20; dietetic requirements of, 52 
Oleomargarine, calories, etc., 225 
Olive oil, calories, etc., 219 
Olives, calories, etc., 219 
Onions, calories, etc., 222 
Oranges, calories, etc., 219 
Orientals, and protein, 49 
Oscillator, tissue, 134 
Outdoor exercise, 123 

Outdoor life and anemia, 197 ; and emaciation, 197 
Overeating, during lactation, 18; in pregnancy, 17; of white 

bread, 10 
Overfeeding, effect on liver and kidneys, 55 
Overwork, 187 
Oxidase, 113 

Oyster plant (vegetable oyster), calories, etc., 223 
Oysters, calories, etc., 224 



Paraffin oil, 166 

Parasites, intestinal, 191 

Parsnips, calories, etc., 222 

Partridge, calories, etc., 224 

Peaches, calories, etc., 219 

Peanuts, calories, etc., 221, 225 

Pears, calories, etc., 219 

Peas, calories, etc., 222, 225 

Pecans, calories, etc., 221 

Peristalsis, intestinal, 175 

Perspiration, and exercise, 121; heat elimination by, 53; to re- 
duce weight, 148 

Physical examination, 69, 71 ; exercise and emaciation, 195 ; work 
and food requirement, 53 

Pies, calories, etc., 227 



INDEX 267 

Pigeon, calories, etc., 224 

Pignolias, calories, etc., 221 

Pike, calories, etc., 224 

Pills, antifat, 64; cathartic, 64 

Pineapples, calories, etc., 219 

Pinenuts, calories, etc., 221 

Plums, calories, etc., 220 

Plunge baths, 159 

Poisoning, colon, 190 

Poisons, acid, 113; destroyed by exercise, 117 

Pork, calories, etc., 224 

Potatoes, calories, etc., 222; sweet, calories, etc., 223 

Pregnancy, and obesity, 17, 18; diet in, 17 

Priessnitz, Dr., on exercising, 156 

Protein, and Oriental nations, 49; definition of, 26; habit, 48 

Protose, calories, etc., 221 

Prunes, calories, etc., 220 

Psychology, of exercise, 1 16; of reducing, 66 

Ptosis, 208 

Puddings, calories, etc., 227 

Pumpkins, calories, etc., 222 

Punching bag, 123 

Purgatives, 64 



Rabbit, calories, etc., 224 

Radishes, calories, etc., 222 

Raisins, calories, etc., 220 

Raspberries, calories, etc., 220 

Ration, daily, 81, 91 

Raw foods, " Special Diet List " of, 250 

Reducer, roller, 135 

Reducing, and hot baths, 148; regime (for six weeks), in ; rules, 

general, 75; treatment, 78 
Reduction, basis of, 57 

Rest Cure, 196; "Special Diet List" for, 248 
Rhubarb, calories, etc., 222 
Rice, calories, etc., 217 



268 INDEX 

Riding, bicycle, daily, 146; horse-back, 125 

Roller reducer, 135 

Rowing, 77, 126; machine, 134 

Running-in-place exercises, 122 

Rye, calories, etc., 217 



Saccharin, 87 

Sago, calories, etc., 217 

Salads, calories, etc., 227 

Saline cathartics, 63 

Salmon, calories, etc., 224 

Salt Glow, and elimination, 199 

Salts, foods containing, 27 

Sauerkraut, calories, etc., 223 

Sea baths, 160; duration of, 160 

Seaweed, Japanese, 168 

"Second wind," the, 115 

Secretions, internal, 18 

Sedentary folk, and chronic constipation, 166; and massage, 60; 
and nervous exhaustion, 167; food requirement, 53; living, 
effect of, 8 

Self-resistive exercises, 121 

Serenity, 193 

Setting-up exercises, 122 

Shad, calories, etc., 224 

Sheep's thyroid, 19 

Shivering, object of, 112 

Shoes, 177 

Sinusoidal electricity, 60; exercise bath, 155 

Skin, area of, 50; diseases, "Special Diet List" for, 251; wrin- 
kling, 63 

Sleep, amount required, in reducing, 77 — in gaining, 196 

Snail, calories, etc., 224 

Soda, urine test, 72 

Soups, calories, etc., 227, 228 

Spastic constipation, 165 

Spinach, calories, etc., 222 



INDEX 269 

Sprinting, dangerous, 115 

Squash, calories, etc., 223 

Stair-climbing exercise, 119 

Starch, foods containing, 26 

Starvation, 42; water, 82 

Stasis, atonic, 166; dietetic, 168; habit, 174; mechanical, 170; 

surgical, 170 
Stomach, prolapse of, 208; ulcers of, 189 
Strasser, Dr., on cold baths, 152 
Strawberries, calories, etc., 220 
Strength of muscles, 113; test, 74 
Sturgeon, calories, etc., 224 
Succotash, calories, etc., 223 
Sugar, a muscle food, 14; calories, etc., 228 
Suggestions, exercise, 127 
Suggestive reducing diet, 246 
Sunlight, 29 
Supper menus, ill 
Suppository, glycerine, 173 
Surgical treatment of obesity, 66 
Sweat baths, 58, 150; and dropsy, 59 
Sweetbreads, calories, etc., 224 
Sweet tooth, 14 
Swimming, 126; exercise, 77 



Table, of cooked foods containing 100 calories, 32; of foods 
tending to acidify the blood, 47; of foods tending to alka- 
linize the blood, 47; showing graphic comparison of caloric 
value of common foods, 38 

Tablets, antifat, 64 

Tapioca, calories, etc., 217 

Teas, cathartic, 64 

Tennis, 125 

Test (home), acidity, 72; alkaline, 72; blood, 70; carbonic acid, 
72; special blood, 73; strength, 74; urine, 70 

Tissue oscillator, 134 

Thirst, in reducing, 62 



2jo INDEX 

Thrush, calories, etc., 224 

Thyroid, and goiter, 64; effect on cretin, 19; sheep's, 19; ex- 
tracts, 63, 64; gland, 18 

Toasts, calories, etc., 229 

Tomatoes, calories, etc., 220 

Tonsils, and under-weight, 188 

Toxemia, intestinal, 164 

Treatment, "Banting," 61; for constipation, 171; home, 77; re- 
ducing, 78; surgical (of obesity), 66 

Trout, calories, etc., 224 

Trunk circumduction, 144; for constipation, 173 

Trunk raising in constipation, 172 

Tuberculosis, 189; "Special Diet List" for, 251 

Turkey, calories, etc., 224 

Turnips, calories, etc., 223 

Turtle, calories, etc., 224 

Typhoid fever and digestion, 188 

U 

Ulcers of stomach, 189 

Undereating, 76, 185 

Under-weight, and diseased tonsils, 188 

Universal dynamometer, 74 

Urine examination, 70 



Vacation, reducing during, no 

Vasomotor Tone, 73 

Veal, calories, etc., 224 

Vegetables, calorie portions, 34; calories, etc., 221, 222, 223; fat- 
tening, 202; forbidden in reducing regime, 86; permitted in 
reducing, 83; to avoid in fattening regime, 203 

Venison, calories, etc., 224 

Vibrator, mechanical, 174 

Vitamins, 27 

Vomiting, 63 

Von Noorden, Dr., on restriction of fluids, 84; on water drink- 
ing, 62 



INDEX 271 

W 

Walking, 124; exercise, 77 

Walnuts, calories, etc., 221 

Wands, 132 

Washtub, and exercise, 119 

Water, at meals, 63 ; cold, remedy in obesity, 59 ; drinking, 62, 82 ; 
in disease, 62; not fattening, 62; percentage of body, 39 

Watermelon, calories, etc., 220 

Weather, food required in cold, 51 

Weight, and age, 5, 6; and blood-pressure, 78; based on height, 
2; effect of cathartics, teas, salves, soap, etc., on, 64; of man, 
per cent water, 39; reduction of, and heart action, 55; stand- 
ardized, 4 

Wheat, calories, etc., 217, 218 

Whey, calories, etc., 225 

Whortleberry, calories, etc., 220 

Winship, Dr., on exercise, 116 

Women, and manual duties, 17 

Worry, and thinness, 192 

Wrestling, 123 

Wrinkles, and fat women, 63 

X 

X-ray, and constipation, 73, 164 

Z 

Zwieback, calories, etc., 218 






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